How to do a Weighted Torture Twist
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Weighted Torture Twist
Glute Ham Raise Bench
Workouts with Weighted Torture Twist
Target muscles worked
Instructions for Proper Form
Weighted Torture Twist is a more challenging variation of Torture Twist. By adding weight to the movement, you greatly increase the demand on your core in order to stabilize your suspended torso. This is a great variation for adding some extra challenge to an already challenging exercise.
- Sit upright with your hips on top of the glute ham pad and your feet secured in the foot pads while holding a weight plate with extended arms in front of your chest.
- Lower your torso until it is in line with your legs keeping your arms straight.
- Rotate your shoulders and torso to the right side to bring the weight plate down in a circular motion.
- Rotate back to the middle and then keep the circular motion to bring the weight plate to the left side.
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Too Soon
Torture Twist is a very intense abs exercise. Make sure you’ve mastered the more basic exercises before giving this one a shot.
Alternative Exercises to Weighted Torture Twist
1. Ab Crunch Machine
96.1 mSCORESWAPPED 80 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
2. Russian Twist
96.2 mSCORESWAPPED 38 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
- Beginner
- Abs
3. Torture Twist
23.1 mSCORESWAPPED 32 TIMESTorture Twist is a much more challenging variation on the more standard Russian Twist. Similar to Russian Twists, this is a bodyweight exercise that targets your core by twisting to either side. The added challenge comes from securing your lower body, and suspending your upper body parallel to the floor.
- Advanced
- Abs
- Glute Ham Raise Bench
4. Back Extensions
96.3 mSCORESWAPPED 21 TIMESThis isolation exercise targets the lower back muscles. It’s an effective exercise for developing strength in your lower back, and improve core stability in general.
- Beginner
- Lower Back
- Glute Ham Raise Bench
5. Crunches
94 mSCORESWAPPED 17 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
- Beginner
- Abs
6. Cable Crunch
88.8 mSCORESWAPPED 17 TIMESCable Crunch is a variation on the more standard Crunch. Unlike Crunches, this is a weighted exercise that does not have you laying on your back. Instead of using your bodyweight for resistance, you use a cable machine. This gives you more control over your resistance, as well as more control over the direction that resistance is coming from.
- Beginner
- Abs
- Rope Cable
- Hi-Lo Pulley Cable
7. Decline Crunch
79.5 mSCORESWAPPED 17 TIMESDecline Crunch is a more challenging variation on the more standard crunch. Similar to a standard Crunch, this is a bodyweight core exercise. The use of a decline bench forces you to lay back further than you can on a flat surface. This helps improve muscle activation.
- Intermediate
- Abs
- Decline Bench
8. Decline Russian Twists
60.1 mSCORESWAPPED 16 TIMESDecline Russian Twists is a variation on the standard Russian Twists. This compound exercise targets your obliques and core. By performing the exercise on a decline bench, you increase the range of motion and tension on your core muscles. This added difficulty makes it excellent for those looking to further challenge their core stability and strength.
- Intermediate
- Abs
- Decline Bench
9. Glute Ham Raise Situp
35.6 mSCORESWAPPED 16 TIMESGlute Ham Raise Situp is a hybrid exercise combining the glute-ham raise and a sit-up. This compound movement primarily targets the hamstrings, glutes, and core. This variation improves muscle activation and strength in the posterior chain while also engaging the core for stability and added challenge. It's a great exercise for enhancing overall posterior chain strength and core endurance.
- Intermediate
- Abs
- Glute Ham Raise Bench
10. Dumbbell Side Bend
38.8 mSCORESWAPPED 16 TIMESDumbbell Side Bend is an isolation exercise that primarily targets the obliques. The use of a dumbbell adds resistance to the movement, helping to build muscle mass and strength in your sides. This is a simple exercise that aids in improving core stability and can be easily incorporated into any abdominal workout routine.