Russian Twists: Engage Your Entire Core
Instructions
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Starting Position:
- Sit on the floor or a mat with your knees bent and feet flat. If you're a beginner, keep your feet on the floor. For more challenge, lift your feet off the ground, balancing on your glutes.
- Lean your upper body back slightly to form a V-shape with your thighs and torso. Keep your back straight and core engaged.
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Hold a Weight (Optional):
- Grab a medicine ball, dumbbell, or any weight if you want added resistance. You can also do this without weights for a bodyweight version.
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Twist Movement:
- Clasp your hands together (or hold the weight) and twist your torso to the right side, bringing your hands or the weight beside your hip.
- Return to the center and twist to the left side. This completes one repetition.
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Breathing:
- Exhale as you twist to each side and inhale as you return to the center.
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Repetitions:
- Perform 2–3 sets of 10–20 repetitions (counting both sides as one rep) based on your fitness level.
Tips
- Engage the Core: Keep your abdominal muscles tight throughout the movement to protect your lower back and enhance core activation.
- Control the Movement: Avoid swinging your arms or rushing. Focus on a slow, controlled twist to maximize engagement and reduce injury risk.
- Neutral Spine: Avoid rounding your back or slouching as this can strain your spine. Maintain a tall posture with your chest lifted.
- Modify for Comfort:
- Beginners can perform the exercise with feet on the ground for added stability.
- Advanced exercisers can lift their feet and cross their ankles for an additional challenge.
- Avoid Straining the Neck: Keep your neck relaxed and gaze forward to prevent unnecessary tension.
- Weight Selection: If using a weight, choose a manageable size that allows you to maintain form throughout the set.
