Twist ya Kirusi na dumbbell

Learn how to do Twist ya Kirusi na dumbbell with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.

4K
MET 4 Abs Obliques Dumbbells

Twist ya Kirusi na dumbbell is a Dumbbells exercise that primarily targets the Abs, with secondary activation of the Obliques. It has a MET value of 4, meaning a 70kg person burns approximately 140 calories in a 30-minute session..

How to Do Twist ya Kirusi na dumbbell

A seated rotational core exercise with a dumbbell to strengthen the obliques and improve core stability.


💡 Instructions:


  • Sit on the floor holding a dumbbell with both hands in front of your chest.

  • Lean back slightly, keeping your back straight, and lift your feet off the floor.

  • Engage your core and rotate your torso to one side, bringing the dumbbell toward the floor beside your hip.

  • Rotate to the opposite side in a controlled motion.

  • Alternate sides for the desired number of repetitions.


⚠️ Common mistakes:


  • Rounding the lower back

  • Using the arms instead of rotating the torso

  • Moving too quickly without control

  • Letting the feet touch the floor

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Muscles Worked by Twist ya Kirusi na dumbbell

Primary Abs
Secondary
Obliques

Equipment

  • Dumbbells

Calories Burned Doing Twist ya Kirusi na dumbbell

Calorie Calculator

MET 4
Estimated burn
140 calories

Calories = MET × weight (kg) × time (hours)

Quick Facts: Twist ya Kirusi na dumbbell

Type
Dumbbells exercise
Primary muscle
Abs
Secondary muscles
Obliques
MET value
4
Calories (30 min, 70kg)
≈ 140 cal
Video quality
4K with male and female demonstrations

FAQ: Twist ya Kirusi na dumbbell

What muscles does Twist ya Kirusi na dumbbell work?

Twist ya Kirusi na dumbbell primarily targets the Abs, with secondary engagement of the Obliques.

How do you do Twist ya Kirusi na dumbbell correctly?

A seated rotational core exercise with a dumbbell to strengthen the obliques and improve core stability. 💡 Instructions: Sit on the floor holding a...

Is Twist ya Kirusi na dumbbell good for beginners?

Twist ya Kirusi na dumbbell has a MET value of 4, indicating a moderate intensity exercise appropriate for most fitness levels.

What equipment do you need for Twist ya Kirusi na dumbbell?

Twist ya Kirusi na dumbbell requires: Dumbbells.

What are the benefits of Twist ya Kirusi na dumbbell?

Twist ya Kirusi na dumbbell strengthens the Abs, engages the Obliques.

What exercises are similar to Twist ya Kirusi na dumbbell?

Similar exercises to Twist ya Kirusi na dumbbell include Kutambaa kama dubu, Kutambaa kama dubu – Magoti ya chini, Crunch ya baiskeli, Bird Dog – Kiwiko hadi Goti.

Is Twist ya Kirusi na dumbbell better than Kutambaa kama dubu?

Both Twist ya Kirusi na dumbbell and Kutambaa kama dubu target the Abs. Choose based on your available equipment and training goals.

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