Chair Seated Russian-Twist
Strengthen your core from a chair! This seated twist targets your abs and obliques with a simple, effective rotation.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Positioning:
- Sit on a sturdy chair with your feet flat on the ground, hip-width apart.
- Lean back slightly so your torso is at about a 45-degree angle to the chair.
- Keep your back straight and engage your core muscles.
- Place your hands together in front of your chest or extend your arms straight out for added challenge.
2. Movement:
- Rotate your torso to the right, bringing your hands (or extended arms) towards the right side, while keeping your lower body stable.
- Twist your upper body as far as is comfortable, feeling the stretch in your core.
- Hold the position for a moment, then return to the center.
- Next, rotate your torso to the left, again bringing your hands (or extended arms) towards the left side.
- Hold for a moment before returning to the center.
3. Repetitions:
- Repeat this twisting motion for 10 to 15 repetitions on each side.
- Focus on controlled movements, and avoid rushing through the exercise.
4. Tips:
- Breathe deeply throughout the exercise, exhaling as you twist to each side.
- If you're new to this exercise, start with no added weight. As you grow stronger, you may consider holding a lightweight object to increase the challenge.
5. Cool Down:
- After completing your repetitions, take a moment to stretch your back and relax your core muscles.