Dumbbells and kettlebells are a great way to amp up any routine, but they’re not the only weights at the gym. But if you suffer from osteoporosis, this is definitely an exercise you want to avoid as it combines full flexion of your spine and adds rotation. Do 8–12 reps. Special thanks to our model, Liz Barnet, a certified trainer in NYC. Raise your feet about 6 inches off the ground and bend your knees. 2.

WAIST Adding a yoga ball into the mix can help you achieve stability and strength, not to mention a rock-solid core. This core workout targets your core muscles with a strategic, super-effective form of high-intensity circuit training. To spread the tension further, squeeze your shoulders towards your toes and toes towards your head as if you’re trying to raise your midriff into the pike position. Extend arms and crunch up, bringing ball toward feet and raising upper back a few inches off the floor. We get it.

This increases the stabilising force required from your glutes to maintain the plank position. Bring ball up and to the left on a diagonal so arms are fully extended. This sandbag-meets-basketball is perfect for core training since it allows you to easily move and balance the weight in ways dumbbells may not. Moving from hip to hip is more than sufficient. That said, you cannot spot treat your love handles—one of the reasons why Russian Twists are so popular. Do 8–16 reps per side. Starting from the standard plank position, clench your hands together in front of you and pull your shoulders in – a kind of reverse shrug. You can use a med ball, dumbbell, plate or kettlebell for this exercise. Keeping your feet on the floor increases stability and reduces the demand on your core. Roll back down, allowing the ball to gently come overhead. Russian Twists are a really common ab exercise, but they are actually associated with injury and back pain! The RKC plank, or Russian Kettlebell Challenge plank, was invented by former Soviet special forces trainer Pavel Tsatsouline as part of his fitness programme. Now a lot of people think that this is the basic or the original plank twist, but the steps actually constitute with arms raised. We covered the function of the oblique muscles in detail here. Allow the ball to gently fall overhead as you lower back down to the starting position. Pass ball to left hand by rolling it in front of you. Finding this stable position and maintaining it is far more effective than flailing around. Rotate back to center, then over to the left, with knees dropping slightly to the right.

Coachmag™ is a registered trade mark. Do not allow knees to touch floor. Return to the starting position, then rotate to the left. Step 2: Keeping your core tight, slowly bring the med ball to your right hip. In one fluid movement, bring ball down and across your body to the right, allowing torso to naturally rotate. Learn the proper way to do Russian Twists to make it a core exercise worth performing. Keep feet flexed with heels lightly touching the floor. Lean back slightly at a 45-degree angle and raise arms in front of you. If you like Russian twists and the results you get from them, here are a few more exercises you might want to try: How To Do Oblique Crunch; How To Do Spiderman Abs; How To Do Side Plank Lift and Lower; Incorporating Russian Twists Into Your Workouts. Hold for 30–60 seconds. However, we now know that the core's primary function is to provide stability and prevent itself from moving to protect your lumbar spine (lower back) and maximize power transfer between your lower and upper body.

Start in high plank position with both hands on medicine ball. The RKC plank, or Russian Kettlebell Challenge plank, was invented by former Soviet special forces trainer Pavel Tsatsouline as part of his fitness programme. These 10 strength-building moves not only work the superficial six-pack muscles but also engage all layers of your core from the front to the back of your body. | The lumbar vertebrae are large and thick, and they can handle a lot of vertical force, but they are not designed for a high degree of movement—especially twisting.

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