7. Russian Twist
In Mother Russia, you don’t work obliques, obliques work you! At least it will feel that way when you master this move.
This move engages your lower abs to stabilize your body in the start position before leaving your obliques to do all the twist-y awfulness that this move portends.
The good news is that it has room for more advanced variations with resistance and that your obliques are sure to enjoy plenty of muscle-building breakdown along the way.
How to do it:
- Lie down on the floor and anchor your feet under something heavy, have a partner hold them, or set yourself up on a specialty bench. Your legs should be bent at the knees.
- Elevate your upper body to about 45 degrees and hold that position.
- Extend your arms in front of you, approximately parallel to your thighs.
- Twist your torso to the right side as far as you can while exhaling.
- Hold the contraction for a second and move back to the starting position while breathing out.
- Now move to the opposite side performing the same techniques you applied to the right side.
- To make this move tougher, you can hold a dumbbell or weight plate at full extension or do it on a decline bench. Aim for 3-4 sets of 16-18 reps total.
- Keep your rep pace moderate and make sure you come to a deliberate stop before going to the other side on each rep.
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