Dumbbell Military Press Russian Twist with Legs Flat
- An exercise mat (optional for comfort)
1. Starting Position:
- Sit on the floor with your legs extended straight in front of you.
- Hold the dumbbell with both hands, positioning it at chest level.
2. Body Positioning:
- Lean back slightly while keeping your back straight. Your torso should form a V-shape with your legs.
- Keep your feet flat on the ground for stability.
3. Performing the Russian Twist:
- Engage your core and slowly twist your torso to the right while bringing the dumbbell toward your hip. Make sure to turn your shoulders, not just your arms.
- Hold this position for a brief moment, feeling the contraction in your obliques (the side muscles of your abdomen).
- Return to the center.
4. Twisting to the Left:
- Now twist your torso to the left, bringing the dumbbell toward your left hip. Again, focus on rotating your shoulders.
- Hold this position briefly before returning to the center.
5. Completing Reps:
- Repeat the twisting motion side to side for a set number of repetitions (e.g., 10-15 twists per side).
- Maintain control throughout the movement to avoid straining your back.
6. Optional Arm Press:
- After finishing the twists, you can incorporate an overhead press:
- Raise the dumbbell above your head with both hands while keeping your core engaged. Ensure your elbows are slightly bent.
- Lower the dumbbell back to chest level and repeat.
7. Finishing:
- Complete your desired number of sets (typically 2-3 sets).
- Rest for about 30 seconds to a minute between sets.
Safety Tips:
- Keep your movements slow and controlled to prevent injury.
- Avoid using excessively heavy weights; start with lighter weights if you're a beginner.
- If you experience any pain, particularly in your back, stop the exercise and reassess your form.
