Weighted Legs-Up Bottle Russian-Twist

Weighted Bottle Russian Twist with Legs Off Floor

Starting Position:
1. Sit on the floor with your knees bent and your feet flat on the ground.
2. Lean back slightly so your torso is at a 45-degree angle to the floor. Your core should be engaged.
3. Lift your feet off the ground, balancing on your sit bones. Your legs can be bent at the knees or straightened out for more difficulty.
4. Hold the bottle with both hands in front of your chest, keeping your elbows slightly bent.

Movement Instructions:
1. Rotate your torso to the right side, bringing the bottle toward the floor beside your hip. Keep your core engaged and your back straight throughout the movement.
2. Pause for a moment when the bottle reaches the side, feeling the stretch in your obliques.
3. Rotate back to the starting position (center) slowly.
4. Now rotate to the left side, bringing the bottle down beside your left hip.
5. Pause again and feel the stretch on this side.
6. Return to the center and repeat the twisting motion for the desired number of repetitions.

Tips:
- Maintain a controlled motion throughout to engage the core effectively.
- Keep your breathing steady: exhale when twisting and inhale when returning to the center.
- If it's too challenging to keep your legs off the ground, you can keep your feet planted until you build core strength.