Dumbbell Russian-Twist

1. Sit on the floor: With your knees bent and your feet flat on the ground. Lean back slightly so your torso is at a roughly 45-degree angle to the floor. Keep your spine straight and avoid rounding your back.

2. Hold a dumbbell with both hands in front of your chest, with your arms slightly bent.

3. Brace your core and lift your feet off the ground, crossing them at the ankles and balancing on your buttocks. This is your starting position.

4. Rotate your torso to the right, bringing the dumbbell towards the floor on that side. Keep your movement controlled and avoid letting your legs sway.

5. Return to the starting position and then rotate to the left side.

6. Continue alternating sides for the desired number of repetitions.

7. To increase the intensity, you can hold the dumbbell further away from your body or use a heavier weight.

8. Remember to breathe steadily throughout the exercise, exhaling during the twist and inhaling as you return to center.

9. Once you've completed your set, carefully place your feet back on the ground and set the dumbbell aside.

Make sure to perform the twists with control and not to use excessive momentum to swing the weight around, as this can put unnecessary strain on your lower back.

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