It makes your abs, sides, and whole middle stronger.

This exercise helps you twist better and stay balanced.

It's good for many sports and everyday activities.

Anyone can do it, no matter their fitness level.

You sit with your knees bent and feet flat on the floor. Lean back slightly, keeping your back straight as you can.

Hold a weight (like a dumbbell or medicine ball) in both hands, and twist your body from side to side, touching the weight to the floor on each side.

Control the movement and avoid jerking. Keep your core engaged throughout the exercise.

Start with a light weight or no weight at all to get the feel of the movement. Gradually increase the weight as you get stronger.

Remember to breathe steadily throughout the exercise. Exhale as you twist and inhale as you return to the center.

Do several sets of the exercise, aiming for a number of repetitions that challenges you without causing pain.

Better Rotation: This exercise is great for twisting movements. This is really important for sports that need you to twist, like tennis or baseball.

Full Body Workout: You use lots of muscles at once with this exercise, making it a very efficient way to work out. It's not just about your stomach!

Improved Posture: A stronger core helps you stand and sit straighter. This can help prevent back pain and improve your overall posture.

Balance and Coordination: The Weighted Russian Twist challenges your balance. Doing this exercise regularly can improve your coordination and make you more agile.

Find your balance: Lean back a little, keeping your back straight. Your body should be at about a 45-degree angle to the floor. Imagine a straight line from your shoulders to your hips.

Core engagement: Tighten your stomach muscles and lift your feet off the floor. You'll be balancing on your 'sit bones' – the bony parts at the bottom of your hips.

Twist to the right: Slowly turn your body to the right, taking the weight with you. Bring the weight down towards your right hip. Don't rush this movement.

Center and then left: Return to the center position, and then slowly twist to the left, bringing the weight towards your left hip.

Keep going: Repeat the right and left twists for as many times as you planned. Remember to keep your movements smooth and controlled.

Important tip: Go slowly! This helps you stay balanced and makes the exercise more effective. Don't let your back arch or round during the twists.

Hollow Hold: Lie on your back with your lower back pressed to the floor. Lift your legs and shoulders off the ground, keeping your body straight like a banana. Hold this position. This exercise builds core strength without twisting, focusing on holding your body still.

Lever Kneeling Twist: Use a lever machine (a type of gym equipment) to add resistance as you twist your body from a kneeling position. This strengthens your side muscles (obliques) and improves your ability to twist powerfully and safely.

Cable Twists: A cable machine lets you twist your body while standing. You can adjust the weight to make it harder or easier. This builds core strength and control while standing, unlike the Russian twist which is done sitting.

These exercises all work your core muscles, but they do it in different ways. Try them out to find what you like best and keep your workouts interesting!

Here are some ways to make it even better:

Weighted Russian Twist (Legs Up): Lifting your legs makes it harder and works your hip muscles too. This helps you get better at balancing and makes your core workout more intense.

Russian Twist with Medicine Ball: A medicine ball adds extra weight, making your core muscles stronger. It's also good for improving how well you can twist your body.

All these exercises work your side and front stomach muscles. They also help you improve your balance and coordination.

Try these different ways to keep your workouts interesting and effective!

Control your movements: Don't rush! Slow and steady twists are much more effective. Quick, jerky movements make it easy to lose control and hurt yourself. Take your time and focus on feeling your muscles work.

Gradually increase the weight: Using the same weight every time will eventually stop helping you get stronger. As you get better, slowly add more weight to keep challenging your body. Don't jump up too quickly – a small increase each time is best. Listen to your body and stop if you feel any pain.

Engage your core: Your core muscles (your stomach and back muscles) are key to doing Russian twists correctly. Keep them tight throughout the whole exercise to protect your back and get the most benefit from the workout. Think about pulling your belly button towards your spine.

It helps make your core muscles stronger. This means your stomach, back, and sides will get a good workout, leading to better stability and balance.

Doing this exercise regularly improves your ability to do sports and other physical activities. A stronger core helps with power and control in many movements.

There are different ways to do the Weighted Russian Twist. You can change the weight you use, how fast you move, and even the position you start in to keep your workouts interesting and challenging.

If you can't do a Weighted Russian Twist, there are other exercises that work your core muscles in similar ways. Your trainer can help you find alternatives that are right for you.

Start slowly and gradually increase the weight or repetitions as you get stronger. Listen to your body and rest when needed to avoid injury.

Adding the Weighted Russian Twist to your workout routine will help you get better results. You'll notice a difference in your core strength and overall fitness.