Alison Clews, a personal trainer at the Dubai-based Ignite Fitness and Wellness, demonstrates the fourth exercise in our eight-part weekly series of kettlebell workouts. Do this Russian twist alone, incorporate it into your own fitness routine or watch this space over the next eight weeks to create a comprehensive total body strength-building regime. Go to thenational.ae/bodyandsoul, where we will collect the workouts and post video demonstrations.
Place a mat on the floor and sit down, ensuring your body is positioned at a 45-degree angle.
Either bend the knees or place your feet flat on the mat. If you wish to advance, raise the legs. It is recommended beginners keep feet flat, heels down and toes pointing upwards to provide good balance.
Begin to twist from side to side, allowing the kettle bells to touch the floor. Keep a slow twist tempo, with a straight back. Do not arch.
Tips to remember:
when starting this exercise, be careful when selecting weights. To pick up the kettle bells, always bend the knees and keep the back straight, pushing weight through the heels. When putting the weight back, engage the core, keep the back straight and bend the knees.
Benefits: strengthening the oblique muscles on the side of the body and building back strength.
Reps/sets: Ideally 16-20 reps x 3 sets for each exercise.