CORE: "Russian Twist"

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

Note 45° backward lean angle + elevated feet

1. Lean back at about a 45° angle.

2. Lift feet slightly off floor.

3. Reach arms out straight forward then "twist" or rotate to one side as you reach for the floor while keeping feet up.

4. Rotate back to other side.

Tips: This is a VERY functional and challenging exercise if you keep the feet up.  Try to actually touch the floor if you can to finish each twist while doing your best to keep the arms straight.

• Common mistakes are just flopping the arms around because you move from the shoulders instead of rotating and twisting from the core.  Don't cheat!  Keep the arms locked straight and twist from the core even if you can't touch the ground or rotate very far.

• Options: If lifting the feet are too difficult just keep them "lightly" on the ground.  You can also sit up a little to take load off the core, but be careful because if you sit up too much you won't get much accomplished.

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 3.7.08)

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