Russian Twist
Russian Twist strengthens your core, obliques, and spine. It's a total core exercise that also works your balance, builds stability in your spine, and trims your mid-section all at once.
INTERMEDIATE
3-Way Plank
3-way Plank is a calisthenics exercise that primarily targets the obliques and, to a lesser degree, also targets the abs, glutes, lower back, and shoulders. This easy-to-do exercise helps to strengthen the entire core and increase stability in the lower back.
Demonstration Video
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Target Muscles
Instructions
- Go into the plank position, shifting your weight on the forearms with feet close to each other.
- Hands should be on the floor beneath your chin and your hips off the ground forming a straight line from shoulder to the feet. This is starting position of the exercise.
- Slowly move your body sidewise by turning your toes, knees, and hips as you reach one arm up to the ceiling. Keep one foot on the top of the other in a side plank on your elbow. Then slowly come to the starting position and repeat the same on the other side.
Tips
- Keep your body in a straight line during this exercise.
- Keep your movements controlled during exercise.
- Hold each position for some time rather than continuously rolling side by side.
- Keep the core tight during the movements and take a deep breath throughout.
- Keep a padded mat under your arms to avoid pressure on your elbow and shoulders.
Alternative Exercises
Bicycle Crunch
Bicycle Crunch is the variations in bicycle crunches. This exercise works on both abs and obliques and also helps in toning the thighs and side abdominal muscles. Bicycle Crunch also improves core strength, stability, balance, and coordination.
Reverse Crunch
Reverse Crunch is a challenging core exercise that primarily targets your rectus abdominis. It's a simple and easy-to-do exercise that you can pick up in minutes and is great for beginners and fitness enthusiasts alike.
V-Up
V-Up is an effective core exercise that targets your abdominal muscles as well as your glutes and hip flexors. By activating your rectus abdominis, V-ups allow you to build core strength.
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