Russian Twist

1. Sit on the floor with your knees bent and feet flat on the ground, elevating your upper body to create a V-shape with your thighs.
2. Extend your arms straight in front of your chest with hands clasped together or holding a weight.
3. Engage your core muscles by drawing your navel toward your spine and slightly lean back until you feel your abdominals activate.
4. Lift your feet a few inches off the ground while maintaining balance through your sitting bones, creating tension in your midsection.
5. Inhale deeply and on the exhale, rotate your torso to the right, bringing your hands or weight toward the floor beside your hip.
6. Maintain a tall spine and avoid collapsing through the chest or shoulders during the rotation.
7. Return to center with control, then rotate to the left side while keeping your feet elevated and core engaged.
8. Continue alternating sides in a controlled manner, exhaling on each rotation and inhaling as you return to center.

Important information

• Keep your back straight throughout the movement – avoid rounding your shoulders or hunching forward.
• If you're a beginner, start with feet on the floor and work up to elevated feet as your core strength improves.
• Control the movement rather than using momentum – slower, more deliberate twists provide better core engagement.
• If you experience any lower back pain, reduce the range of motion or keep your feet on the ground to decrease the difficulty.