Chair Seated Russian-Twist

Positioning:

• Sit on a sturdy chair with your feet flat on the ground, hip-width apart.

• Lean back slightly so your torso is at about a 45-degree angle to the chair.

• Keep your back straight and engage your core muscles.

• Place your hands together in front of your chest or extend your arms straight out for added challenge.

Movement:

• Rotate your torso to the right, bringing your hands (or extended arms) towards the right side, while keeping your lower body stable.

• Twist your upper body as far as is comfortable, feeling the stretch in your core.

• Hold the position for a moment, then return to the center.

• Next, rotate your torso to the left, again bringing your hands (or extended arms) towards the left side.

• Hold for a moment before returning to the center.

Repetitions:

• Repeat this twisting motion for 10 to 15 repetitions on each side.

• Focus on controlled movements, and avoid rushing through the exercise.

Tips:

• Breathe deeply throughout the exercise, exhaling as you twist to each side.

• If you're new to this exercise, start with no added weight. As you grow stronger, you may consider holding a lightweight object to increase the challenge.

Cool Down:

• After completing your repetitions, take a moment to stretch your back and relax your core muscles.