PlanWorkouts

Exercise 0777 · REF p9cCe2r

Spell Caster exercise animation

Spell Caster

Category
Waist
Equipment
Dumbbell
Target
Abs

The spellcaster swings a weight across the body in a rotational arc, training the obliques to control momentum through a wide range rather than just resist it isometrically the way a plank does. It's a dynamic, athletic core movement more than a strict isolation exercise, closer to a medicine ball throw pattern than a crunch. Keep the swing controlled — this one gets sloppy fast if you chase speed over form.

How to Do the Spell Caster

  1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
  2. Bend your knees slightly and hinge forward at the waist, keeping your back straight.
  3. Extend your arm with the dumbbell towards the opposite foot, rotating your torso as you do so.
  4. Return to the starting position and repeat on the other side.
  5. Continue alternating sides for the desired number of repetitions.

Muscles Worked

The Spell Caster primarily targets the Abs, with Obliques as the primary synergist muscle group, along with the Lower Back.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have dumbbell? These target the same abs with different equipment.

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs

FAQ

What muscles does the Spell Caster work?
The Spell Caster primarily targets the abs, with the obliques and lower back assisting.
What equipment do I need for the Spell Caster?
The Spell Caster is done with a dumbbell.
What's a good alternative to the Spell Caster?
If you don't have access to a dumbbell, the 3/4 Sit-Up targets the same abs using body weight instead.