Russian dumbbell twist

Proper Position

• Sit on a mat with your knees bent and your feet slightly elevated off the ground (beginner option: keep your heels on the ground).
• Hold a dumbbell with both hands, positioned near your chest.
• Lean your torso slightly back, keeping your back straight and your core engaged.

Movement

• Slowly twist your torso to the right, bringing the dumbbell close to the ground beside your hip.
• Return to the center, then twist your torso to the left, repeating the same motion.
• Focus on rotating your torso and engaging your obliques to control the movement.
• Continue alternating sides for the desired number of repetitions.

Breathing

• Inhale as you return to the center.
• Exhale as you twist to each side.

Tips

• Keep the movement controlled to avoid jerky motions.
• Avoid rounding your back or relaxing your core, as this can strain your lower back.
• The further you lean back, the more challenging the exercise becomes, but always maintain a stable posture.
• If you're a beginner, use a lighter weight or perform the exercise without a dumbbell to focus on technique.