Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
IntermediateIsolationBarbell
Weighted Russian Twist (Legs Up)
Abs · Core
3
sets
10–12
reps
1m
Rest time
~7
Calories / set
Instructions
- 1
Sit on the ground with your knees bent and feet lifted off the ground, keeping your legs together.
- 2
Hold the weight with both hands in front of your chest, keeping your elbows slightly bent.
- 3
Lean back slightly to engage your core muscles.
- 4
Twist your torso to the right, bringing the weight towards the ground on your right side.
- 5
Pause for a moment, then twist your torso to the left, bringing the weight towards the ground on your left side.
- 6
Continue alternating sides for the desired number of repetitions.
Muscles worked
Primary
Abs
obliques
Secondary
obliqueship flexors
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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