Dumbbell Russian Twist with Legs Elevated
- An exercise mat (optional for comfort)
Starting Position:
1. Sit on the floor with your knees bent and your feet flat on the ground. If you're more advanced, you can keep your feet elevated off the floor.
2. Lean back slightly, keeping your back straight and your core engaged.
3. Hold the dumbbell in both hands at chest level, with your arms extended slightly in front of you.
Movement Instructions:
1. Twist to One Side: Rotate your torso to the right while keeping your legs stable. Use your core muscles to initiate the movement.
2. Touch the Weight to the Ground: Bring the dumbbell down towards the floor next to your hip on the right side. Keep your gaze forward, ensuring your back remains straight.
3. Return to Center: Engage your core and rotate back to the center position.
4. Twist to the Other Side: Now rotate your torso to the left, bringing the dumbbell down towards the floor next to your left hip.
5. Repetitions: Continue alternating sides for the desired number of repetitions or time.
Tips for Beginners:
- Start with a lighter weight until you feel comfortable with the movement.
- Focus on keeping your core engaged throughout the exercise to protect your lower back.
- Maintain a controlled movement; avoid rushing through the twists.
- If holding your legs elevated is too challenging, keep your feet on the floor until you build strength.
Cool Down:
- After completing your sets, take a moment to sit upright and stretch your torso, reaching overhead and then leaning side to side to relieve any tension.
