Cable Russian Twists

• Cable Russian Twists targets the core muscles, including the abdominals and lower back.
• It is a great exercise to help improve balance and stability.
• It helps to strengthen and tone your abdominal muscles.
• The exercise engages your core and makes it more effective.
• It helps to improve posture and reduce the risk of back injuries.
• It helps to improve your overall coordination and agility.
• It is a great way to burn calories and help you lose weight.

1. Attach a standard handle to the cable machine and position it in the middle pulley position.
2. Place a stability ball perpendicular to the cable and lie on it with your body aligned with the cable. Grab the handle with one hand, making sure you are at arm’s length away from the pulley and feel the tension of the weight on the cable.
3. Hold the handle with both hands and fully extend your arms above your chest, aligning your hands with the pulley. If they are not in line, adjust the pulley up or down until they are.
4. Engage your abs and keep your hips elevated. Rotate your torso away from the pulley, making a full-quarter rotation. Ensure that your body remains flat from head to knees.
5. Pause for a moment and then slowly and controlledly return to the starting position. Maintain tension on the cable even in the resting position.
6. Repeat the same movement until you reach failure.
7. Reposition yourself and perform the same series of movements on the opposite side.

Tip: To maximize the effectiveness of this exercise, it is crucial to keep your hips elevated throughout. This means that your upper back should be supported by the stability ball, while your lower back and rear-end should be unsupported. By doing so, you will engage your core (lower back and abdominals) and enhance the benefits of the exercise.

1. Connect a standard handle attachment to the middle pulley position of a cable machine.
2. Lie on a stability ball perpendicular to the cable.
3. Grab the handle with one hand, ensuring you are approximately arm's length away from the pulley.
4. Fully extend your arms above your chest, with your hands directly in-line with the pulley. Adjust the pulley if necessary.
5. Keep your hips elevated and engage your abs.
6. Rotate your torso away from the pulley for a full-quarter rotation.
7. Pause for a moment and reset to the starting position in a slow and controlled manner.
8. Repeat the same movement to failure.
9. Reposition and repeat the same series of movements on the opposite side.

Tip: To engage your core and make the exercise more effective, remember to keep your hips elevated throughout the exercise. This will provide additional support for your lower back and abdominals.

1. Make sure the cable machine is properly set up and the handle attachment is securely connected to the middle pulley position.
2. Position yourself correctly on the stability ball, lying perpendicular to the cable machine.
3. Ensure that you are approximately arm’s length away from the pulley, with the tension of the weight on the cable.
4. Properly grip the handle with both hands and fully extend your arms above your chest, aligning them with the pulley.
5. Keep your hips elevated throughout the exercise to engage your core muscles.
6. Rotate your torso away from the pulley in a slow and controlled manner for a full-quarter rotation.
7. Pause for a moment at the end of the rotation before returning to the starting position.
8. Maintain side tension on the cable even in the resting position.
9. Repeat the same movement until failure, focusing on maintaining proper form and control.
10. After completing the desired number of repetitions on one side, reposition yourself and repeat the same series of movements on the opposite side.

Remember, it is crucial to keep your hips elevated during this exercise to engage your core effectively. This will ensure that your upper back is supported by the stability ball while your lower back and rear-end are unsupported, targeting the desired muscle groups.