Bodyweight Feet Elevated Russian Twist

Instructions for proper form

1. Begin seated on the floor with your knees bent and feet elevated off the ground. Lean back slightly while keeping your back straight. 2. Hold your hands together in front of your chest. 3. Engage your core and twist your torso to the right, touching the floor beside your hip with your hands. 4. Return to the center and twist to the left side, again touching the floor beside your hip. 5. Keep your movements controlled and focus on your core muscles while twisting, ensuring your lower back remains neutral.

Common mistakes to avoid

1. Rounding the back; keep a neutral spine. 2. Rushing the movements; maintain control for effectiveness. 3. Not engaging the core; ensure your abs are activated throughout the exercise. 4. Allowing legs to drop; keep them elevated and in position.

Benefits

Specific benefits of the exercise

Enhances rotational strength and stability in the core, improving performance in sports and activities requiring twisting motions. It targets the obliques, promoting better abdominal definition.

Expected results and timeframe

With consistent practice (3 times a week), you can expect improved core strength and noticeable definition in the abdominal area in 4-6 weeks..

Who this exercise is best for

Ideal for beginners looking to strengthen their core with minimal equipment. It’s also great for individuals seeking to improve their rotational strength for sports or active lifestyles.

Scientific studies supporting its effectiveness

Studies indicate that exercises targeting the obliques can enhance core stability and balance, as noted in research published by the Journal of Strength and Conditioning Research (2015).

Variations

Beginner modifications

1. Keep your feet on the ground for added stability. 2. Perform the twist without the full rotation, focusing on engaging the core.

Advanced progressions

1. Increase the speed of the twists for greater intensity. 2. Hold a weighted object (like a medicine ball) for added resistance while performing the twist.

Integrations

Complementary exercises

Plank variations, Bicycle crunches, and Seated leg raises complement this exercise by providing additional core challenges.

Super set recommendations

Pair with Push-ups or Bodyweight squats for a full-body workout that includes upper body and lower body strength.

Sample workout routines

1. Warm-up: 5-10 minutes of light cardio. 2. Bodyweight Feet Elevated Russian Twist: 3 sets of 10-15 reps. 3. Bicycle Crunches: 3 sets of 10-15 reps per side. 4. Planks: 3 sets of 30-60 seconds. 5. Cool down with stretching.

Exercise combinations

Combine with movements like Dead Bugs or Mountain Climbers to create a balanced abdominal workout.

Best time to do this exercise in your workout

Best performed as part of a core circuit or towards the end of your workout to focus on stability and endurance after larger compound movements.