How to do the Weighted Seated Twist (on Stability Ball)
Weighted Seated Twist (on Stability Ball) is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using weighted, it falls under the balance category. Secondary muscles engaged include Obliques and Lower Back.
Weighted Seated Twist (on Stability Ball) demonstration · © GymiaFit
Weighted Seated Twist (on Stability Ball) at a glance
- Primary muscles
- Abs
- Secondary muscles
- Obliques, Lower Back
- Equipment
- Weighted
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Weighted Seated Twist (on Stability Ball) step by step
- 1Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- 2Hold a weight plate or dumbbell with both hands close to your chest.
- 3Engage your core and slowly rotate your torso to one side, keeping your hips stable.
- 4Pause for a moment at the end of the rotation, then slowly return to the starting position.
- 5Repeat the rotation to the other side.
- 6Continue alternating sides for the desired number of repetitions.
Weighted Seated Twist (on Stability Ball) — questions
What muscles does the Weighted Seated Twist (on Stability Ball) work?
The Weighted Seated Twist (on Stability Ball) primarily targets the Abs. It also recruits the Obliques, Lower Back as secondary movers.
What equipment do I need for the Weighted Seated Twist (on Stability Ball)?
You need weighted. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Weighted Seated Twist (on Stability Ball) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Weighted Seated Twist (on Stability Ball)?
Otis Up, Weighted Crunch, Weighted Decline Sit-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Weighted Seated Twist (on Stability Ball) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.