Weighted Russian Twist (legs up)
The Weighted Russian Twist (legs up) is a challenging core exercise that targets the obliques, abdominals, and hip flexors, helping to strengthen and sculpt those muscles. This exercise is a variation of the traditional Russian twist, but with the added challenge of keeping the legs elevated off the ground. To perform the Weighted Russian Twist (legs up), you will need a dumbbell or a weighted ball. Begin by sitting on the floor with your knees bent and your feet lifted a few inches off the ground. Lean back slightly while maintaining a straight back and engage your core muscles. This will be your starting position. Hold the weight with both hands and extend your arms straight out in front of you. Slowly twist your torso to one side, aiming to touch the weight to the ground beside your hip. Keep your lower body steady and maintain balance by engaging your core and oblique muscles. Pause for a moment at the bottom, feeling the contraction in your obliques. Then, return to the starting position and repeat the movement on the opposite side. Remember to keep the movement controlled and engage your core throughout the exercise. The Weighted Russian Twist (legs up) can be modified to suit different fitness levels. Beginners can start with lighter weights or no weight at all, gradually increasing the resistance as they become more comfortable. Advanced individuals can use heavier weights or try incorporating a twisting motion from the hips to intensify the exercise. Including the Weighted Russian Twist (legs up) in your workout routine can improve your overall core stability, enhance rotational power, and help develop a toned midsection. However, it's important to maintain proper form and start with appropriate weight and intensity.
- Sit on the ground with your knees bent and feet flat on the floor.
- Lean back slightly and lift your feet off the ground, keeping your legs together and knees bent at around 45 degrees.
- Hold a dumbbell or weighted plate in both hands, and extend your arms straight out in front of your chest.
- Engage your core muscles and maintain a straight back throughout the exercise.
- Twist your torso to the right, allowing your arms and upper body to move as a unit.
- Pause briefly in the twisted position, ensuring you feel the contraction in your obliques.
- Return to the starting position and repeat the twist to the left side.
- Continue alternating sides for the desired number of repetitions.
- Remember to breathe consistently throughout the exercise.
- Adjust the weight according to your ability level and gradually increase the challenge as you become stronger.
Tips & Tricks
- Engage your core by pulling your belly button towards your spine during the entire movement.
- Keep your chest lifted and your back straight to maintain proper posture.
- Focus on twisting from your waist, rather than just moving your arms or shoulders.
- Maintain a controlled and steady pace throughout the exercise to ensure proper form.
- Use a weight that challenges you, but allows you to maintain proper technique.
- Experiment with different variations of the exercise, such as adding a pause at the twist or increasing the range of motion.
- Include this exercise in your regular workout routine to target and strengthen your obliques and core muscles.
- Ensure proper breathing by exhaling as you twist and inhaling as you return to the starting position.
- Start with lighter weights and gradually increase the weight as you build strength and stability.
- Avoid using momentum or swinging your legs during the movement.