Russian Twist
Intermediate
Duration
00:04:00
Instructions

  1. Setup:

    • Sit on the floor with your knees bent and your feet flat on the ground. You can place an exercise mat underneath for comfort.

  2. Positioning:

    • Lean back slightly, keeping your back straight. Your torso should be at about a 45-degree angle to the floor.

  3. Hand Placement:

    • Hold a weight, medicine ball, or any object with both hands at chest level. If you're not using additional weight, clasp your hands together.

  4. Engage Your Core:

    • Tighten your core muscles to stabilize your spine and keep your back straight.

  5. Twist to One Side:

    • Exhale and rotate your torso to the right side while holding the weight in front of you. Keep your arms extended.

  6. Twist to the Other Side:

    • Inhale and rotate your torso to the left side, bringing the weight with you. Your arms should be extended throughout the movement.

  7. Repeat:

    • This twisting motion counts as one repetition. Complete the desired number of repetitions. Aim for 10-20 reps per set, depending on your fitness level.

Body Parts
Shoulder
Back
Leg
Upper Body
Upper Back
Cardio

  1. Warm-Up: Begin with a light warm-up to prepare your core muscles for the exercise.

  2. Full Range of Motion: Focus on a full range of motion by twisting your torso as far as you can comfortably to each side.

  3. Control the Twist: Execute the movement slowly and with control to maximize engagement of the obliques.

  4. Breathing: Inhale as you return to the center and exhale as you twist to each side. Maintain a consistent breathing pattern.

  5. Maintain Balance: Keep your feet grounded and balanced throughout the exercise. Your heels should stay in contact with the ground.

  6. Use Proper Weight: If using a weight or medicine ball, select a weight that challenges your core but allows you to maintain proper form.

  7. Progression: To make the exercise more challenging, you can increase the weight, lift your feet off the ground, or extend your legs (making the exercise a more advanced variation].

  8. Avoid Jerking: Avoid jerking or using momentum to complete the twists. Focus on controlled movements.

  9. Duration: Perform Russian Twists for the recommended number of sets and repetitions as part of your core workout routine.