You can do a Russian twist with your heels touching the floor or raised so your calves are parallel to the floor (shown). The weight adds extra resistance, making your core work harder as you twist.
- Sit on the ground with your knees bent and your heels about a foot away from your butt.
- Lean slightly back without rounding your spine. Keep your heels lightly touching the floor, or lift them so your calves are parallel with the floor.
- Hold a dumbbell or a medicine ball just below your chest. Keep the weight close to you and progress by moving the weight further away from your body.
- Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. That's one rep.
