Russian Twists

Instructions

1. Sit on the floor with your knees bent and your feet on the ground, unless your program says to lift the feet.

2. Lean your torso back slightly so your core is working, but keep your chest lifted.

3. Hold your hands together in front of your chest, or hold a weight.

4. Lightly engage your core and keep your spine long.

5. Rotate your torso to one side.

6. Bring your hands or the weight toward that side.

7. Return through the center.

8. Rotate to the other side.

9. Continue alternating side to side with control for the prescribed number of reps or time.

Common Compensations

• Do not round your low back as you lean back.

• Do not move only your arms without rotating your torso.

• Do not twist so far that you lose control of your posture.

• Do not shrug your shoulders or tense your neck.

• Do not rush through the movement.

• Do not hold your breath.

Extra Info

• You should feel this mostly in your abdominals and obliques.

• You may also feel your hip flexors helping, especially if your feet are lifted.

• The goal is controlled trunk rotation, not just touching the floor quickly.

• Keeping the feet down usually makes the exercise easier than lifting them.

• You should not feel sharp pain in the low back, neck, or hips.