Russian twist

• The Russian Twist is an excellent exercise to target the abdominals and obliques, providing an effective way to strengthen and tone these muscles and improve core stability.
• This exercise begins from a seated position and involves twisting the torso from side to side, with the option of adding a weight plate or other object to increase the intensity.
• Alternating sides with each rep, you can do the Russian Twist for a set amount of time or a specific number of reps.
• It is an ideal addition to any ab-focused workout, helping you achieve a strong and toned core.
• This move is also great for targeting the oblique muscles and providing a high-rep burnout for the abs.
• It is a great rotational training exercise for sports and other activities.

1. Start by lying down on the floor and placing your feet under something that will not move, or have a partner hold them. Bend your knees so that your legs are in a comfortable position.
2. Elevate your upper body so that it forms a V-shape with your thighs. Extend your arms in front of you, perpendicular to your torso, and clasp your hands together. This will be your starting position.
3. Twist your torso to the right side, rotating your arms until they are parallel to the floor. Exhale as you twist.
4. Hold the contraction for a second, then return to the starting position while inhaling. Now, repeat the same twisting motion on the opposite side.
5. Continue alternating sides for the recommended number of repetitions.

Variation: Once you become more advanced, you can add resistance by holding a weight with both arms.

1. Start by lying down on the floor with your feet secured under something stable or have a partner hold them.
2. Elevate your upper body to create a V-shape with your thighs, with your arms fully extended in front of you and hands clasped.
3. Begin the exercise by twisting your torso to the right side, bringing your arms parallel to the floor. Exhale as you twist.
4. Hold the contraction for a second, then return to the starting position while exhaling.
5. Repeat the same twisting motion on the opposite side, following the same technique used for the right side.
6. Continue alternating sides for the recommended number of repetitions.
7. For an added challenge, hold a weight with both arms as you become more advanced.

The Russian Twist is an excellent exercise to target your abdominals and obliques. It strengthens and tones these muscles while improving core stability. Whether you choose to do it with or without weights, this exercise will help you achieve a strong and toned core. Include it in your ab-focused workouts for maximum results!

1. Before starting the Russian Twist, make sure you have a stable surface to lie down on.
2. Ensure that your feet are secure and will not move during the exercise. You can either place them under something that will not move or have a partner hold them.
3. Keep your legs bent at the knees throughout the exercise to maintain stability.
4. When elevating your upper body, create a V-shape with your thighs. This will help engage your core muscles properly.
5. Extend your arms fully in front of you, perpendicular to your torso, and clasp your hands together. This will provide balance and stability during the exercise.
6. As you twist your torso to the right side, exhale. This will help engage your abdominal muscles and enhance the effectiveness of the exercise.
7. Hold the contraction for a second before moving back to the starting position. This will allow your muscles to fully engage and strengthen.
8. When twisting to the opposite side, apply the same techniques as you did on the right side. This ensures balanced muscle development.
9. Repeat the exercise for the recommended amount of repetitions. Start with a manageable number and gradually increase as you become more comfortable and stronger.
10. If you want to add an extra challenge, you can hold a weight with both arms while performing the Russian Twist. This will increase resistance and further engage your core muscles.