Want a core exercise that you can do in the water?  Try a Russian Twist.

Target Muscle Group:
The primary muscles involved in the Russian Twist are: obliques and rectus abdominis.

Performance Points:

  1. Grab a set of Aqua Dumbbells or place a noodle behind your back for extra support.
  2. Begin by lifting both feet off the bottom of the pool. Engage your abdominal muscles and bend both knees.
  3. Extend both legs to the right, bend both knees through center and then extend both legs to the left.
  4. Continue alternating right and left until you have completed a set of 10-15.  Rest for 30 seconds and then try a second set.

Modifications:

  • Level 1: Russian Twists can be performed by bending the knees in between each one.
  • Level 2: Staying on one side for 10-15 reps rather than alternating back and forth after each one will make the exercise more challenging.
  • Level 3: Keeping the legs straight throughout the entire exercise.

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by Cindy Hunt

Cindy Hunt is certified with the Canadian Society for Exercise Physiologists as a Certified Personal Trainer.  She has a Bachelor of Arts degree and graduated with Honours from the NAIT Personal Fitness Training Program.  She holds numerous group fitness certifications.  Her passion lies in motivating others to get active and pursue a healthy lifestyle.  She has worked with athletes, dancers, aquafit participants, pre and post-natal woman, older populations and anyone who is looking to reach their fitness goals.