What muscles does the Weighted Lying Twist work?

The Weighted Lying Twist primarily targets the obliques, helping to strengthen and define your side abdominal muscles. It also engages your upper abs and lower abs as secondary muscles, contributing to overall core stability and strength.

Do I need an exercise ball for Weighted Lying Twists, or can I use something else?

An exercise ball is ideal for this move because it allows a secure grip between the legs while adding resistance. If you don’t have one, you can use a medicine ball, a dumbbell wrapped in a towel, or even a pillow for beginners to practice the movement.

Is the Weighted Lying Twist suitable for beginners?

Beginners can perform the Weighted Lying Twist with a lighter weight or even without any weight to master the form first. The focus should be on controlled movement and keeping the lower back pressed into the floor to avoid strain.

What are common mistakes to avoid when doing Weighted Lying Twists?

Common mistakes include letting the legs drop too quickly, lifting the shoulders off the floor, and failing to engage the core. To avoid injury, keep the movement slow and controlled, and ensure your spine stays supported throughout.

How many sets and reps should I do for Weighted Lying Twists?

For strength and definition, aim for 3 sets of 10–15 reps per side with good form. If you’re training for endurance or a toned core, you can increase to 4 sets with lighter resistance.

Are there any safety tips for performing Weighted Lying Twists?

Maintain a neutral spine and avoid arching your lower back to protect it during the movement. Start with a manageable weight, and if you feel any pain in your lower back or hips, stop immediately and reassess your form.

What variations can I try for Weighted Lying Twists?

You can make the exercise more challenging by holding the ball closer to your feet or using a heavier weight. For an easier modification, bend your knees slightly or use no weight at all to focus on mastering the twisting motion.

Weighted Lying Twist

Target Muscles

Primary:

Obliques

Secondary:

Upper Abs

Lower Abs

Equipment Required

Exercise Ball

Exercise Type

Weight & Reps

How To Do

Lie on your back with arms out for support and hold an exercise ball between your straight, raised legs. Keeping your upper body still, slowly lower your legs to one side until just above the floor, then return to center and repeat on the other side. Engage your core throughout to control the movement and protect your lower back.

Step-by-Step Instructions

Lie flat on your back on the floor or a mat with your arms extended out to the sides for stability.
Hold an exercise ball between your feet or legs, keeping your legs straight and elevated perpendicular to the floor.
Slowly rotate your legs to one side, lowering them toward the floor while keeping your upper body and arms stationary.
Stop just before your legs touch the floor, ensuring you maintain control and tension in your core.
Reverse the motion and bring your legs back to the starting position.
Repeat the movement on the opposite side, alternating sides for the desired number of repetitions.

Explore more obliques exercises or exercise ball exercises in our exercise library.

Alternative Exercises

Russian Twist (on stability ball, arms straight)

Obliques

Exercise Ball

Bent-Knee Lying Twist (On Stability Ball)

Obliques

Exercise Ball

Dumbbell Side Bend

Obliques

Dumbbell

Landmine 180

Obliques

Barbell

Frequently Asked Questions

What muscles does the Weighted Lying Twist work?: The Weighted Lying Twist primarily targets the obliques, helping to strengthen and define your side abdominal muscles. It also engages your upper abs and lower abs as secondary muscles, contributing to overall core stability and strength.
Do I need an exercise ball for Weighted Lying Twists, or can I use something else?: An exercise ball is ideal for this move because it allows a secure grip between the legs while adding resistance. If you don’t have one, you can use a medicine ball, a dumbbell wrapped in a towel, or even a pillow for beginners to practice the movement.
Is the Weighted Lying Twist suitable for beginners?: Beginners can perform the Weighted Lying Twist with a lighter weight or even without any weight to master the form first. The focus should be on controlled movement and keeping the lower back pressed into the floor to avoid strain.
What are common mistakes to avoid when doing Weighted Lying Twists?: Common mistakes include letting the legs drop too quickly, lifting the shoulders off the floor, and failing to engage the core. To avoid injury, keep the movement slow and controlled, and ensure your spine stays supported throughout.
How many sets and reps should I do for Weighted Lying Twists?: For strength and definition, aim for 3 sets of 10–15 reps per side with good form. If you’re training for endurance or a toned core, you can increase to 4 sets with lighter resistance.
Are there any safety tips for performing Weighted Lying Twists?: Maintain a neutral spine and avoid arching your lower back to protect it during the movement. Start with a manageable weight, and if you feel any pain in your lower back or hips, stop immediately and reassess your form.
What variations can I try for Weighted Lying Twists?: You can make the exercise more challenging by holding the ball closer to your feet or using a heavier weight. For an easier modification, bend your knees slightly or use no weight at all to focus on mastering the twisting motion.