Dumbbell Russian-Twist Boat Row

1. Sit on the floor with your knees bent, feet lifted slightly off the ground, and lean your upper body back to form a V-shape with your thighs, balancing on your sit bones. This is similar to the starting position of the boat pose in yoga.

2. Hold a dumbbell with both hands in front of you, arms extended straight. This is your starting position.

3. Engage your core to stabilize your body.

4. Rotate your torso to one side, bringing the dumbbell towards the floor beside you, all while maintaining your balance.

5. Pause briefly, then rotate back to the center and immediately to the other side, performing the twist in a smooth, controlled manner.

6. Continue alternating twists to each side for the desired number of repetitions, ensuring that your core remains tight and your movements are controlled throughout.

7. To increase the difficulty, you can lift your feet higher, slow down the movement, or increase the weight of the dumbbell.

It's important to keep the movements smooth and avoid any jerky motions to prevent injury and effectively engage the core muscles.

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