"Much like side bends, Russian twists are also for your obliques. It's just a different exercise modality to attack those muscles," says Chadwell. The weighted twist is a great way to engage your entire core all in one move, but be careful to go slow on each rep, side to side, for optimal results.
- Grab a medicine ball or dumbbell, and hold it in front of you with both hands.
- You can lay on the floor and lift your feet or, if you're a beginner, you can do the move on an inclined exercise bench, hooking your feet into the foot holder.
- Raise your torso into a half sit-up position so that your lower back is not touching the bench or floor.
- Hold the weight in both hands just in front of your torso. Your elbows will be bent at about a 30-degree angle. This is your starting position.
- Begin the exercise by twisting your trunk as far to the left as you can. Your left elbow will move toward your back as you do. Then twist back to the centre. Lastly, twist to your right side.
- This completes one repetition.
- You can complete 3 sets of 10 to 12 reps or do as many as you can in 45 seconds to 1 minute.
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