Weighted Lying Twist

Weighted Lying Twist

The Weighted Lying Twist is a challenging exercise that targets the oblique muscles, helping to strengthen and tone your core. This exercise is a great addition to any workout routine, as it not only helps to increase core stability but also improves spinal mobility. The key to performing the Weighted Lying Twist effectively is to maintain control and engage your core throughout the movement. To perform the Weighted Lying Twist, begin by lying flat on your back with your knees bent and your feet flat on the floor. Hold a weight, such as a dumbbell or a medicine ball, with both hands directly above your chest. Engage your core and slowly lower your legs to one side, keeping your shoulders and upper back on the ground. Make sure to maintain control and avoid any jerky movements. As you lower your legs, you will feel a stretch in your oblique muscles. Pause for a moment at the bottom of the movement, and then slowly return to the starting position. Repeat the movement on the other side, alternating back and forth. The Weighted Lying Twist can be modified to suit different fitness levels. To make it more challenging, you can increase the weight of the dumbbell or medicine ball. Alternatively, if you're a beginner or have lower back issues, you can perform the exercise without any weight or with a lighter load. Remember to always listen to your body and stop if you experience any pain or discomfort. Proper form is crucial to prevent injuries and maximize the benefits of this exercise. Start with a weight and range of motion that feels comfortable for you, and gradually progress as your strength and flexibility improve. Incorporate the Weighted Lying Twist into your regular core routine to enhance your overall fitness and achieve a stronger, more balanced physique.


  • Lie on the floor with your back flat and your knees bent.
  • Hold a dumbbell or a weight plate with both hands and extend your arms straight overhead.
  • Keeping your core engaged, lower your legs to one side until they are a few inches off the floor.
  • Pause briefly, and then lift your legs back up to the starting position.
  • Repeat the movement, lowering your legs to the opposite side now.
  • Continue alternating sides for the desired number of repetitions.
  • Remember to keep your upper body stable and your movements controlled throughout the exercise.

Tips & Tricks

  • Focus on maintaining proper posture throughout the exercise
  • Start with lighter weights and gradually increase the resistance as you get stronger
  • Engage your core muscles to stabilize your body
  • Breathe continuously throughout the movement, exhaling on the effort
  • Control the motion and avoid using momentum to twist
  • Perform the exercise at a controlled tempo to maximize muscle engagement
  • Include this exercise as part of a well-rounded core workout routine
  • Consult with a fitness professional to ensure proper form and technique
  • Listen to your body and modify the exercise if needed to avoid discomfort or pain
  • Stay consistent and gradually increase the frequency and intensity of your workouts.


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