Russian Twists Exercise

 Russian Twists Exercise: Work your obliques and core. Hold a weight or medicine ball while twisting side to side.

Russian twists are a popular core-strengthening exercise that targets the oblique muscles, which are located on the sides of your abdomen. It's a great exercise for building core stability, improving rotational strength, and enhancing overall torso control. Here's how to perform Russian twists:

1. Starting Position:

   • Sit on the floor with your knees bent and your feet flat on the ground. You can also lift your feet slightly off the ground to increase the difficulty.
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   • Lean your upper body slightly backward, maintaining a straight back and engaging your core.
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2. Hand Position:

   • Interlace your fingers together, and hold your hands in front of your chest with your elbows slightly bent.
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3. Twisting Movement:

   • From the starting position, begin the twisting motion by rotating your torso to the right. Keep your lower body stable and grounded.
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   • Exhale as you twist, bringing your hands and the whole upper body as far to the right side as comfortably possible. Try not to lean back too far; the focus should be on engaging the oblique muscles.
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   • Pause for a moment at the right side and then inhale as you return to the center.
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4. Alternate Sides:

   • Repeat the twisting motion to the left side, exhaling as you twist and inhaling as you return to the center.
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   • This completes one repetition.
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5. Repetitions and Sets:

   • Aim for 10 to 20 repetitions per set, depending on your fitness level and comfort. You can gradually increase the number of sets as you get stronger.

Tips:

• Keep your core engaged throughout the exercise.
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• Maintain a straight back and avoid slouching or rounding your shoulders.
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• For added resistance, you can hold a dumbbell, medicine ball, or a weight plate in your hands while performing the twists.
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As with any exercise, it's essential to perform Russian twists with proper form to prevent injury and get the most out of the movement. If you're new to this exercise, start with a lower number of repetitions and gradually increase them as you become more comfortable and confident in your technique. Always listen to your body and avoid pushing yourself too hard, especially if you experience any pain or discomfort. If you have any pre-existing medical conditions or concerns, it's best to consult a fitness professional or healthcare provider before starting a new exercise routine.