Body part
Abs
Instructions
- Sit on the floor with your knees bent and feet flat on the ground.
- Hold a dumbbell with both hands and lift it up to chest level, keeping your arms extended.
- Lean back slightly to engage your core muscles.
- Exhale and twist your torso to the right, bringing the dumbbell towards the right side of your body.
- Inhale and return to the starting position.
- Exhale and twist your torso to the left, bringing the dumbbell towards the left side of your body.
- Repeat the motion for the desired number of repetitions, alternating sides.
Advice
- Engage your core throughout the entire movement to maximize abdominal activation.
- Keep your upper body relaxed and avoid pulling with your arms to ensure that your oblique muscles are doing the work.
- Exhale as you twist your torso to help engage your abdominal muscles even more.
- Maintain a neutral spine position by avoiding excessive rounding or arching of your back.
- Start with a lighter weight dumbbell and gradually increase the weight as you build strength and perfect your form.
- Focus on controlled and deliberate movements rather than rushing through the exercise.
- Include the Dumbbell Russian Twist as part of a well-rounded core training routine, incorporating other exercises that target different areas of the abdominal muscles.
- Keep your feet planted firmly on the ground or elevate them slightly for an added challenge.
- Experiment with different variations of the Dumbbell Russian Twist, such as alternating between twisting to each side or holding the dumbbell at different heights.
- Pay attention to your breathing and maintain a steady rhythm throughout the exercise.
