Weighted Russian Twist Waist Max

1. Sit on the floor holding a plate or dumbbell at your chest, knees bent and heels lightly touching the ground.
2. Lean your torso back to roughly 45 degrees, keeping the spine long and chest open.
3. Brace your core and lift the weight slightly away from your body.
4. Rotate your ribcage to one side, bringing the weight beside your hip.
5. Reverse the movement and rotate to the opposite side in one controlled arc.
6. Keep your hips and knees pointing forward while only the torso turns.
7. Continue alternating for 10 to 16 total reps at a steady tempo.

Common Mistakes

• Swinging only the arms: Waving the weight side to side without turning the ribcage leaves the obliques unloaded. The shoulders and chest should rotate as one unit.
• Rounding the spine: A collapsed lower back under rotation is where this exercise earns its bad reputation. Sit tall and hinge back from the hips.
• Racing the reps: Fast flailing twists train momentum, not muscle. Pause briefly at each side and own the middle of every rep.
• Tucking the chin: Following the weight with your head strains the neck. Keep the gaze forward and let the torso do the turning.