Russian Twist (Weighted)

A rotational core exercise where you hold a weight plate and twist your torso side to side while seated.

Instructions

1. Sit on the floor with your knees bent and feet flat, holding a weight plate close to your chest with both hands.
2. Recline your torso back slightly, creating about a 45-degree angle with the floor while keeping your chest up.
3. Engage your core and lift your feet slightly off the ground if possible for added difficulty.
4. Rotate your torso to the left, bringing the plate toward the floor beside your hip without touching it.
5. Return to the center position and rotate to the right side.
6. Continue alternating sides in a controlled manner.
7. Keep your core braced throughout the movement to protect your lower back.
8. Exhale as you rotate and inhale as you return to center.

Tips

• Maintain an upright posture throughout; don’t round your lower back.
• Move in a controlled manner to maximize core engagement rather than using momentum.
• Keep the plate close to your body to maintain balance.
• Adjust the angle of your torso to increase or decrease difficulty.
• Perform the movement slowly to increase time under tension.
• Breathe steadily throughout the exercise.