One move
Russian Twists
How to read ahead. Do to go one move at a time.
Sit tall with knees bent, lean back only as far as the lower back stays long, and rotate the ribs side to side. Small, controlled turns beat a big swing.
Option. Keep both feet on the floor and a tiny range at first — even a slow tap beside each hip counts. Leave the weight until the torso stays tall. If the low back rounds, sit up higher or swap to standing woodchops.
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1
Sit on the floor with knees bent and feet flat. Hold the chest proud and the lower back long — think tall, not curled.
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2
Lean back only a little, until you feel the front of the core switch on. If the lower back rounds, sit up higher.
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3
Clasp the hands at the chest. Add a light dumbbell later, held close — never swinging it around the body.
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4
Rotate the ribs to one side, turning from the waist, not yanking the neck or collapsing a shoulder.
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5
Return through centre and rotate to the other side. Tap the floor beside the hip only if you can keep the spine long.
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6
Breathe steadily and keep the range honest. Stop if the low back or neck takes over.