Functional fitness refers to training your body using exercises that can be applied in real life. Russian twists are a popular choice because they have a real-world application. This is an exercise you do in the transverse, which is the plane in which your body moves when you turn from one side to the other.
Also, twist when you want. Make a list of all the exercises you do in the gym every day. The majority of them are in sagittal plane while others are in frontal plane. Talk about leg raises and captain’s chair workouts. Cable crunches, ring rowing and other alternatives. What about the transverse plane? There are not many.
Russian Twist is a great exercise for all muscles. They play a crucial role in aesthetics and overall fitness. What if you are unable to perform this exercise? What are some Russian twist alternatives?
We will be exploring other great Russian twists today that can help you build strength and stability.
What is the Russian Twist Exercise and how does it work?
The Russian Twist, a bodyweight exercise, focuses primarily on the abs and obliques. You twist your torso side to side while sitting on the ground.
Keep your back straight while using your abs to twist and turn your torso. Either hold your hands together or place them on your sides.
Some believe that this exercise was created in Russia to aid soldiers during World War II. There are many variations to this exercise. For example, the Mason twist, which uses a weightplate, dates back to the early 1900s.
The side crunches are another exercise that is very similar to the Russian twist. However, this is an advanced exercise and you should only attempt it after you have found out how many crunches you can do per day without feeling any pain. Or if you want to target a different muscle group.
How to do the Russian Twist
As such, the Russian Twist is an easy exercise. You will need to:
* Step 1: Place your knees bent on the ground and bring your abs in.
* Step 2: Hold your hands together or place them on your sides.
* Step 3: Lean back slightly while still keeping your back straight.
* Step 4: Twist your torso from the left to the right, then turn it to the left.
Continue this process until fatigue sets in or until you reach your predetermined rep range.
Top 3 Alternatives to Russian Twists
You need to understand the muscles the Russian Twist targets in order to understand why we chose these alternative options. What muscles does Russian twists target?
The Russian Twist targets the rectus abdominis and transverse abdominis. Want 10-pack abs, then? These two, as well as the hip flexors and oblique muscles, are what you need to hit. The rhomboid and latismus dorsi muscles also come into play. However, not in the same way as the other four muscles.
Let’s now look at other exercises that target the same muscles.
#1 – Windshield wipers – My personal favorite
Russian Twists has the greatest advantage: it isolates the oblique and doesn’t place strain on your lower back. Windshield Wipers are the ideal alternative.
Windshield wipers are an advanced exercise that uses the same muscles as the Russian Twist. It’s almost the same. These will actually recruit more core muscles, including the hip flexor and the erector spunae.
How to use Windshield Wipers
Step 1: Lie down on your back, with your legs straightening and your head and shoulders on your palm.
Step 2: Place your top arm across the chest, and then brace your body with your bottom arm. Advanced athletes may place both arms on their chests.
Step 3: Use your abs and lift your legs to move to the opposite side. It’s like a windshield wiper. This is the motion you need to mimic with your legs.
Step 4 – Your legs and glutes should now be parallel with the ground at its lowest point. Take a moment to pause before moving on to the next side.
Pro Tip: When performing this exercise, keep your head and shoulders above the ground. This will activate your core muscles more effectively.
Muscles work with Windshield Wipers
Windshield wipers are an exercise that requires balance, stability, and strength all in one. This exercise will test your core like none other. The rotational component targets the oblique muscles. It also targets the hip flexors, rectus abdominis and erector Spinae muscles.
Here are the muscles it hits.
Rectus abdominis
The rectus abdominal muscle is the largest of the four abdominal muscles. It runs vertically along your sides, and aids in trunk flexion as well as stabilization.
Transverse abdominis
The transverse abdominis, which is the deepest abdominal muscle, wraps around your sides to support your spine and is the strongest.
Oblique muscles
Each side of your trunk has three oblique muscles – the transverse, internal and external obliques. These muscles are responsible for rotation and flexion in your trunk.
Glutes
You didn’t expect it to hit your glutes. It does. Glute muscles are the largest in your body. They are responsible for hip extension and other functions. Your glutes are reactivated by constant rotation.
Windshield wipers are therefore one of the most difficult core exercises you can do. It can help you strengthen and stabilize your core if done properly.
Suggested Reps: Each one has its own sweet spot. Begin with 5-10 on each side, and then work your way up.
If you are looking for something less intense, the Pilates Scissor can be a great option to Russian Twists. The same muscles are still targeted, but it’s much more relaxing.
Don’t let this fool you. You’ll want to return to Russian Twists once you’re done with this set.
How to make a Pilates Scissor
Step 1: Lie flat on your back, with your legs straight up and your head above the ground. Your legs should be straight and together.
Step 2 – Brace your core. Your abs will help you slowly lower your leg towards the ground while still keeping the other at the same angle.
Step 3: Once your leg is about an inch from the ground, stop and pause. Then return to the original position.
Step 4 – Repeat the same thing with the other leg. This is one rep. You can do as many as possible without losing your form.
Pro Tip: Form is key in this exercise. Keep your shoulders and head off the ground. This will allow you to engage your core more. Always brace your core before lowering your legs. Do not slouch your core muscles during this exercise. This is a sign that it’s time to stop.
Pilates Scissors work on muscles
Pilates Scissor, a dynamic exercise that targets your lower abs and oblique muscles, as well as the hip flexor, is a dynamic one.
Here are the muscles it targets.
Lower abs
The lower portion of your rectus abdominalis muscle is what’s commonly known as ‘lower abs’. This muscle gives you the’six-pack look. It is difficult to isolate this muscle, but Pilates Scissor makes it easy. You can make the exercise even more difficult by grabbing some plates while you do it.
Oblique
You can also work your obliques by using the Pilates Scissor, which uses alternating legs movements. Keep your abs tight and your hips straight while you move.
Hip Flexor
The Hip Flexor is a group that allows you to lift your knee towards your body. These include the iliopsoas and rectus femoris as well as the sartorius, tensor faciae latae, and sartorius. Strong Hip Flexors will help other muscles in your legs work better, such as your quads or hamstrings. The Pilates Scissor can be used to strengthen and stretch your Hip Flexors.
Suggested reps – Your current conditioning, lower back strength, mobility and mobility will all influence the ideal range of reps for the Pilates Scissor. A good starting point is 8-12 reps per side. If it’s not difficult for you, increase the reps to 25.
#3 – High-to-Low Cable Wood Chops
The High to Low Cable Wood Chop can be a great way of working your core and obliques in a functional way. This cable exercise is often overlooked and people tend to focus on other exercises like lat pulldowns or seated rows.
It’s an alternative to Russian Twists, and it works all your core muscles, including the important obliques.
How to make high-quality cable wood chops
Step 1: Set up a cable machine at shoulder height with the pulley. Attach a rope attachment and stand facing the machine with your back to it.
Step 2: Grab the rope with both your hands and pass it over your shoulder.
Step 3 – Step away from your machine to create tension in your cable.
Step 4: Rotate your torso in front of the machine, and then pull the rope down explosively, cutting it across your body.
Step 5: Keep your abs tight and pivot on your foot while you chop. This will allow you to rotate well.
Step 6 – Continue on the opposite side.
Pro Tip: Ensure your shoulder blades are down and retracted during the whole exercise. This will allow you to generate more power while you chop.
Muscles using High-to-Low Cable Wood Chops
Wood chops of any kind are great for working your obliques and getting a good shoulder and lat workout. Because you are pulling the cable from high to low, this variation will be more focused on your obliques.
Here are the muscles it targets.
Obliques
Cable wood chops are a great way to isolate and work your abs. It is even more difficult because it involves weight. Keep your abs tight and your hips straight while you move.
Lats
Your lats are the muscles running down your side. These muscles are responsible for lifting your arms from an elevated position. Your posture can be improved by strengthening your lats. It will also help you make your daily movements more easy.
Rectus Abdominis
The six-pack is made up of the rectus abdominis muscle. This muscle connects your sternum and pelvis, and allows you to flex your torso. It also plays an important role in aesthetics.
Suggested Reps: Depending on how much weight is being used, it’s best to do a few reps per set. You shouldn’t try to move too much weight. Not the total weight that is important, but the quality of the movement is. Focus on making sure you control the weight and contract your muscles hard.
The Best Russian Twist Variation
These alternatives to the Russian Twist may require some mobility and flexibility. If you lack mobility in your hips, the Pilates Scissor is a difficult move.
This variation is easier and more effective, targeting all core muscles, including the obliques.
#1 – Oblique Crunches: Isolate the Oblique
The Oblique Crunch can be a great way of working your obliques, without the need to twist. This is a great move that anyone can do, even if they don’t have the most mobility. You can also choose to do the standing oblique crunches or this variation, depending on how it feels for you.
Bonus points if you don’t require any specialized equipment.
Oblique Crunches: How to Do It
Step 1: Lie on your side, your knees bent, and your feet together.
Step 2: Place your right hand on the neck, and your left on the hip.
Step 3: Crunch up, lift your shoulder towards your hip and use your abs to generate momentum.
Step 4: Hold for one second, then lower your body back down. This is a one-rep exercise. You should do at least three reps.
Step 5 – Continue on the opposite side.
Pro Tip: Don’t swing your body while you crunch up. Slowly lift your shoulder off of the ground using your abs.
Muscles used with the Oblique Crunch
Oblique Crunch targets your obliques. It is a great way for your obliques to be in shape, and it can also improve your core strength. However, this does not mean the important abdominal muscles are ignored. You will brace your core and engage almost every muscle as you crunch up.
Oblique
There are two types oblique muscles: the internal and external. Oblique Crunch works mainly on the external obliques that are responsible for side-bending and rotation of the trunk.
Transverse Abdominis
The transverse abdominalis, which is the deepest of the abdominal muscles, is responsible for compressing your gut. This muscle is also important for maintaining good posture and preventing injury. This muscle is also part of the Adonis Belt. Some men call it the Apollo’s Belt. It is a V-shaped girdle made of muscle. The Transverse abdominis is the key to achieving the adonis-belt.
Rectus Abdominis
Most people know the abs as the rectus abdominis. This is the largest abdominal muscle and responsible for the six-pack.
Erector Spinae
The erector spine is a set of muscles that runs along your spine, from your neck to your lower back. This muscle group helps to keep your spine straight and aids in functional movements.
You don’t have to do any fancy moves in order to make the Russian Twist a viable alternative. The Oblique Crunch, even a simple one, can make a big difference in your core. Try it and you will be amazed at the results.
Are you still unsure about the Russian twist options? These workouts are described in more detail.
Q. Q.
A. The Russian Twist may increase the compression and contraction forces on the spine discs, according to research. If done in excess, this can cause tissue damage and long-term health issues. If you have back problems, it may be best to avoid this move.
Q. Q.
A. A. All of them work the same muscles and provide similar benefits. If you’re a beginner, the oblique crunch is a good choice.
Q. Q.
A. There are four great exercises that can be used in place of the Russian Twist. Each of these exercises has different benefits and work the core muscles in a different way. These aren’t all the options. I’ve also seen similar results with roman chair sit-ups and double crunches. You can also do 100 crunches per day, 500 crunches per day, 300 sit-ups per day. There are so many options, especially if your goal is to strengthen your core. You should choose the one that best suits your abilities and needs.
Q. Q.
A. This would be the ‘Seated Russian Twist,’ a variation that requires you to sit down on the ground with your knees bent and your feet flat on the ground. Then, stand straight up. You will now twist your torso side-to-side, keeping your hips and shoulders in place. This move is great for beginners because it’s easier than the traditional Russian Twist. If you prefer to avoid the Russian twist, the oblique crunch is a great alternative.
Q. Q.
A. The Russian Twist is difficult for many reasons. It works the whole core, including the hardest-to-train muscle groups like the transverse abdominis or erector Spinae. It requires balance and coordination. It’s also a very demanding move that can easily fatigue your abs as well as your obliques.
How can you make a Russian twist easier? You can be a little creative with variations such as the half-russian twist and the decline russian twist. These offer great benefits, but are not too difficult.
Q. Q.
A. Although the Russian Twist might seem to be the ultimate workout, it’s not. There are many other exercises that can offer just as many benefits, if not more. Don’t be afraid of trying something new.
Q. Q. Are Russian Twists modifications and variations effective?
A. Yes, they are. There are many ways to perform the Russian Twist, and each one targets different muscles. The seated Russian Twist focuses on your abs while the standing Russian Twist targets your obliques. You can also add weight to your twist for a more challenging move.
Q. Q. Do Russian twists help with love handles?
A. Russian twists are one of the best workouts to lose love handles.
Q. Q.
A. I am often asked “How can you do a Russian twist for beginners?” If you are just beginning, I recommend the oblique crunch. The oblique crunch is a simple exercise that doesn’t require any special equipment. It’s an excellent way to strengthen your abdominal muscles and obliques, without placing too much strain on your back.
Similar Readings:
Resources:
