Russian Twist With Legs Floor Off (Dumbbell)

Similar to above but holding a dumbbell. Twist slowly; rushing this movement reduces its effectiveness and risks back strain.

Quick facts

Primary and secondary muscle groups targeted by this movement.

side abs / obliques

abs

What you need and how to position yourself before starting.

dumbbell

Alternate

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit on the floor with your knees bent and feet flat on the ground.
- Hold a dumbbell with both hands, keeping it close to your chest.
Step 2Position Your Legs
- Lift your feet off the ground so that your shins are parallel to the floor.
- Balance on your sit bones, keeping your back straight and core engaged.
Step 3Engage Your Core
- Tighten your abdominal muscles to stabilize your torso.
- Ensure your spine is straight and your shoulders are relaxed.
Step 4Twist to One Side
- Rotate your torso to the right, bringing the dumbbell towards the floor beside your hip.
- Keep your legs and feet steady, maintaining balance.
Step 5Return to Center
- Bring the dumbbell back to the center position, engaging your core.
- Maintain your balance with your legs still elevated.
Step 6Twist to the Other Side
- Rotate your torso to the left, bringing the dumbbell towards the floor beside your left hip.
- Keep your movements controlled and your core engaged.
Step 7Repeat
- Continue alternating sides for the desired number of repetitions.
- Focus on maintaining good form throughout the exercise.
Step 8Finish the Exercise
- After completing your reps, lower your feet back to the ground.
- Carefully set down the dumbbell and take a moment to relax your core.