Stability Ball Exercises
The standing russian twist is performed by either holding a stability ball or medicine ball.
"Standing Russian Twist"
This can be performed by either standing or sitting, but for this exercise we're going to do the standing version.
If done right you'll definitely feel it in your abs. Your transverse
abdominis muscle will get a great workout and you'll be on your way to tightening your body's own "natural" girdle.
This muscle holds all your organs in place and when it's weak it tends to extend forward. Tighten it up by doing the best abdominal exercises.
While doing this twisting movement make sure to keep your abs tight (pull your navel in as tight as you can) and don't forget to breathe!
Think of it like this, when you close the top of say a milk jug, you twist the cap until it's closed tight, you don't want anything to leak
out if it's tipped over right? Well picture your abs, you're twisting to tighten your core, so make sure to keep it tight throughout the move.
Ready? Let's Get Started!
- Stand with your feet slightly wider than shoulder width apart.
- Stand tall with your shoulders relaxed, back straight and abs engaged.
- Holding the ball with both hands, extend your arms straight in front of you. Hold the ball at about chest/shoulder level (you can also do
this with a single dumbbell).
- Keep your arms in position and don't let them drop.
- Twist your torso the the right as far as you can, swinging the ball to the right while pivoting your left foot.
- Return to the center and twist to the left as far as you can while pivoting your right foot.
- You can go slow or fast, whatever works for you. Just make sure your abs are contracted and tight throughout the exercise.
- Repeat for 3-4 sets of 6-12 reps twisting to each side.
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