Toolbox Aid

May 4th, 2023 7:15 AM Mr. Q Categories: Dumbbell

Type:

Equipment:

The dumbbell Russian twist is a core exercise that targets the rectus abdominis, obliques, and lower back muscles.

Stretch to do prior to exercise:

• Cat-cow stretch
• Seated spinal twist

Warmup to do prior to exercise:

• 5-10 minutes of cardio (e.g. jogging, cycling)
• 2 sets of 10-15 reps of bodyweight squats or lunges
• 2 sets of 10-15 reps of push-ups or bench dips

How to select the proper weight: Start with a light weight, such as 5-10 pounds, and increase gradually as you become stronger and more comfortable with the exercise.

Proper form:

1. Sit on the floor with your knees bent, feet flat on the ground, and hold a dumbbell with both hands at chest height.
2. Lean back slightly and engage your core.
3. Lift your feet off the ground, and balance on your glutes.
4. Twist your torso to one side, bringing the dumbbell to the outside of your hip.
5. Twist your torso to the other side, bringing the dumbbell to the outside of your other hip.
6. Keep your feet off the ground throughout the exercise and continue twisting from side to side.

How to reduce the difficulty:

• Perform the exercise with bodyweight only
• Keep your feet on the ground

How to increase difficulty:

• Increase the weight of the dumbbell
• Lift your feet higher off the ground

Number of reps:

• Beginner: 2 sets of 10-12 reps
• Intermediate: 3 sets of 12-15 reps
• Advanced: 4 sets of 15-20 reps

Estimated time for exercise: 5-10 minutes