Weighted Lying Twist
Description
This exercise involves lying on your back with your knees bent and feet flat on the ground. Holding a weight or medicine ball, you twist your torso from side to side, engaging your oblique muscles. The added weight increases the intensity of the exercise.
Equipment Required
Weighted Lying Twist Instructions
- Start by lying on your back with your knees bent and feet flat on the ground.
- Hold a weight or medicine ball with both hands and extend your arms straight out to the sides, parallel to the ground.
- Keeping your shoulders on the ground, slowly lower your legs to one side while twisting your torso in the opposite direction.
- Pause for a moment, then use your core muscles to bring your legs and torso back to the starting position.
- Repeat on the other side, twisting your torso in the opposite direction and lowering your legs to the other side.
- Continue alternating sides for the desired number of repetitions.
Weighted Lying Twist Form & Visual
Weighted Lying Twist Benefits
- Strengthens the oblique muscles
- Improves core stability and balance
- Increases flexibility in the spine
- Can help alleviate lower back pain
- Engages the glutes and hip muscles
- Can be modified for different fitness levels and abilities
Weighted Lying Twist Muscles Worked
- Obliques
- Rectus Abdominis
- Erector Spinae
- Transverse Abdominis
Weighted Lying Twist Variations & Alternatives
- Unweighted Lying Twist
- Weighted Standing Twist
- Russian Twist
- Oblique Crunches
- Side Plank with Twist