Russian twists are a great exercise for targeting your core muscles, particularly the obliques. Here's a step-by-step guide on how to do Russian twists at the gym:

1. Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly, maintaining a straight back and engaging your core muscles.

2. Hold a dumbbell or a medicine ball with both hands, close to your chest. Start with a weight that challenges you but allows you to maintain proper form.

3. Lift your feet off the ground, keeping your knees bent at a 90-degree angle. This is your starting position.

4. Twist your torso to the right, bringing the weight towards the floor beside your right hip. Keep your core engaged throughout the movement, and avoid using your arms to swing the weight.

5. Return to the starting position and then twist to the left, bringing the weight towards the floor beside your left hip. Remember to maintain control and engage your core muscles as you twist.

6. Continue alternating sides in a controlled manner, focusing on the contraction of your obliques with each twist. Aim for a full range of motion while keeping your feet off the ground throughout the exercise.

7. Perform the desired number of repetitions or time sets, depending on your workout routine and fitness level.

Here are a few additional tips to keep in mind:

• Start with a lighter weight or no weight at all if you're new to Russian twists. As you become more comfortable and stronger, gradually increase the weight to continue challenging your muscles.
• Maintain proper form throughout the exercise. Avoid rounding your back or using momentum to twist. The movement should come from your core muscles.
• Breathe steadily throughout the exercise. Inhale as you twist to one side and exhale as you return to the starting position.
• If you find it challenging to keep your feet lifted off the ground, you can modify the exercise by keeping your heels in contact with the floor.

Remember to warm up before performing Russian twists and consult with a fitness professional if you have any concerns or pre-existing conditions.

References:

1. American Council on Exercise (ACE). (n.d.). Russian Twist. Retrieved from https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/103/russian-twist