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a new torso trimmer, the russian twist is introduced into girlawhirl's workout program Aug 13, 2008
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Trainer Tiffany Davidson is introducing the Russian Twist into Girlawhirl's workout, which will target her abdominals – particularly her obliques! Girlawhirl and Pals are always reminded that even with near-perfect form, it may take time to feel the burn. Since we all have our own muscular imbalances and compensations, one person may feel the exercise in the abs while another may hold the tension in the shoulders and neck, and bypass the abs altogether. If this is the case for you, Tiffany suggests taking it down a notch and returning to the core stabilization exercises…
Morning Program
Neck, Arm, Wrist, Hip, Knee and Ankle Circles 8 circles per body part. Perform 4 circles in one direction and then switch directions. These are intended to be done slowly.
Cardio: Ice Skaters Stand on your right foot, keeping your chest lifted and your right knee aligned over your mid-foot. Place your hands on your hips. Draw your belly button in toward your spine and squeeze your glutes. Rapidly hop from side to side – from right to left foot – keeping both feet pointed straight ahead. Perform as quickly as can be controlled. 2 sets of 25
Lower Body Exercise: Squat to Calf Raise Stand with your feet shoulder-width apart, toes pointed straight ahead and knees aligned over your feet. Place your hands on your hips. Draw your belly button in toward your spine and squeeze your glutes. Slowly begin to squat down, flexing your hips and bending your knees as if sitting into a chair. Do not allow any rotation at the hips or knees. Allow your pelvis to sit back while maintaining a neutral spine. Keep your chest lifted and put pressure through your heels. To rise back up, contract your glutes and place pressure through your heels as your knees extend. Stand straight up until your hips, knees and feet are fully extended and you are standing on your toes. Repeat. 3 sets of 12
Calf Stretch Stand about two feet away from and facing a wall. Place your palms on the wall at shoulder level and bend your elbows. Bring your right foot forward and bend your right knee 90-degrees. Tuck your pelvis, lean your upper body toward the wall and extend your left leg behind you. Be sure your left foot is firmly planted on the ground and that your feet are parallel. Feel the stretch in your left calf. Hold 20-30 seconds. Switch legs.
Glute Stretch Lie on your back with your knees bent and your feet on the floor. Cross your right leg over your left thigh. Grasp the back of your left thigh with both hands. Pull your leg toward your torso. Keep your head on the ground and your chin tucked. Hold 20-30 seconds. Switch legs.
Evening Program
Abdominal Exercise: Russian Twist Lie on your back with your knees bent and your feet firmly planted on the floor. Your feet should be parallel and your legs close together. Squeeze your inner thighs. Tuck your chin and lift your upper body off the ground until you are at a 45 degree angle. Relax your neck and shoulders. Clasp your hands and extend your arms away from your chest. Slowly swing your arms from one side of your body to another in a twisting motion. This is not an ARM exercise, meaning that your abdomen should also be twisting! Be sure to stabilize your lower body to get the maximum benefit! 3 sets of 12 reps (each swing to a side counts as a rep)
Core and Lower Body Exercise: Floor Bridge with Leg Raise Lie on your back with your knees bent and your feet firmly planted on the floor. Your feet should be shoulder width apart and parallel. Place your arms by your side, palms facing up. Draw your belly button in toward your spine and squeeze your glutes. Start to curl your tailbone under and slowly peel yourself off the floor one vertebrae at a time, stopping at your shoulder blades. Your body should form a straight line from your knees to your hips to your shoulders. Extend your right leg making sure it is parallel with your left leg. Lift your right leg about four inches and then lower it back down to be even with the other leg. Do not allow your body to sag during the exercise. 8 reps each leg
Lying Waist Stretch Lie on your stomach and extend your left arm to the left and your right arm to the right, palms facing down. Keep your chin tucked. Keeping your legs straight, lift your left leg over your right leg and push your right leg under your left leg. Your hips will turn counter clockwise (almost 180 degrees). Feel the stretch in your waist. Keep your upper body flat on the floor. Hold for 20-30 seconds. Switch sides.
Sit with your legs extended in front of you and your knees pointed toward the ceiling. Draw your belly button to your spine, keep your chin tucked and sit up tall. Bend your right knee and place your right foot on the floor outside of your left knee. Turn your torso in the direction of your bent knee (in this case, toward the left). Rest the palm of your left arm firmly on the floor behind you for support. Extend your right arm in front of you with your palm facing in the direction of your bent knee. Place your right elbow to the outside of your right knee. Turn your torso further around by gently pushing the side of your knee with your elbow. Maintain good posture and keep the back of your head aligned with your spine. Hold for 20-30 seconds. Switch sides.
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Pretzel Stretch
Tiffany Davidson is a personal trainer based in Weston, CT and the owner of 
