Russian Twists

1. Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly, keeping your back straight, to engage the core.
2. Clasp your hands together in front of you, or hold a weight or medicine ball with both hands.
3. Lift your feet slightly off the ground and begin to twist your torso to one side, bringing your clasped hands or the weight toward the floor beside you.
4. Return to the center and then twist to the opposite side. This completes one repetition.
5. Perform the exercise with controlled, deliberate movements, engaging the core throughout.

1. Keep your back straight and avoid rounding or hunching over during the twisting motion.
2. Focus on engaging your core muscles throughout the movement. This includes the rectus abdominis, obliques, and transverse abdominis.
3. Initiate the twist from the waist, allowing your upper body to rotate while keeping your hips relatively stable.
4. Perform the exercise at a controlled pace to maximize engagement and avoid momentum.
5. If lifting your feet off the ground feels challenging, you can keep them on the floor for added stability.

Easier

• Start with bodyweight twists before adding resistance. This allows you to focus on proper form and control.
• If you're a beginner or have lower back concerns, reduce the range of motion by not twisting as far to each side.
• Perform the exercise with your feet on the ground for added stability, especially if lifting your feet feels challenging.

Harder

• Increase the intensity by holding a medicine ball or weight, but start with a light resistance and gradually progress.