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Waist Exercise · Weighted

Weighted Seated Twist (on Stability Ball) exercise animation

Weighted Seated Twist (on Stability Ball)

Category
Waist
Equipment
Weighted
Target
Abs

Rotating a weight side to side while seated on a stability ball adds instability to a Russian-twist-style movement, forcing the core to stabilize the ball as well as control the rotation. It's a more advanced core exercise for that reason — balance becomes as much a limiting factor as oblique strength. Keep the weight moving through a controlled arc rather than letting momentum carry it.

How to Do the Weighted Seated Twist (on Stability Ball)

  1. Sit on a stability ball with your feet flat on the floor and your knees bent at roughly a 90-degree angle.
  2. Hold a weight plate or dumbbell with both hands close to your chest.
  3. Brace your core and slowly rotate your torso to one side, keeping your hips stable.
  4. Pause briefly at the end of the rotation, then slowly return to the starting position.
  5. Repeat the rotation to the other side.
  6. Continue alternating sides for your target number of reps.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Weighted Seated Twist (on Stability Ball) primarily targets the Abs, with Obliques as the primary synergist muscle group, along with the Lower Back.

More Waist Exercises

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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 weighted? 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 Weighted Seated Twist (on Stability Ball) work?
The Weighted Seated Twist (on Stability Ball) primarily targets the abs, with the obliques and lower back assisting.
What equipment do I need for the Weighted Seated Twist (on Stability Ball)?
The Weighted Seated Twist (on Stability Ball) is done with a weighted.
What's a good alternative to the Weighted Seated Twist (on Stability Ball)?
If you don't have access to a weighted, the 3/4 Sit-Up targets the same abs using body weight instead.