The Russian twist is a great way to strengthen your core and shoulders. Because it promotes rotational movement (which is common in sports), this exercise is very popular among athletes. Although it may seem like a simple move, it requires strength and support.
Are you not an elite athlete? Are you just looking to tone your midsection and build core strength? You don’t need to do the Russian twist, but you can check out these abdominal exercises.
Here are instructions for performing a traditional Russian twist. There are also variations and additional abdominal exercises.
> The Russian twist is believed to have been named after a Cold War exercise that was used by Soviet soldiers, but it has become a popular worldwide exercise.
Exercise pointers
These are some tips to help you get started.
* To get an idea of the movement, you can press your feet into the ground or straighten them out.
* Take deep, steady breaths. Inhale after each twist and exhale to get back to the center.
* Keep your arms parallel to each other as you twist. Or reach down and tap the ground beside you.
* During the exercise, engage your abdominal and back muscles.
* For more stability, cross your lower legs.
Keep your spine straight and avoid rounding or slouching.
* Allow your eyes to follow the movements of your hands.
Instructions for exercising
Here’s how you can do a Russian twist.
1. As you raise your feet off the ground, firmly root into your sit bones. Keep your knees bent.
2. Straighten and lengthen your spine at 45 degrees from the ground. This creates a V-shaped shape with your torso, thighs and legs.
3. Reach your arms out straight ahead, clasping your hands or interlacing fingers.
4. To twist your abdominals, first to the right and then back to the center. Then, turn to the left.
5. Do this one more time. Repeat this one time.
Weighed twist
You can hold a dumbbell or weight plate in each hand. Grab a small household item if you don’t own a weight. You should choose a weight that will allow you to keep your form.
Twist the original variation the same way, but keep the weight at your chest or tap it to the ground each time.
Leg-cross twists
1. Turn to the left and cross your right leg over your left.
2. As you turn back towards the center, uncross.
3. As you turn to the left, cross your left calf and your right.
Punch twists
This movement can be done with your fists, instead of a weight.
1. Keep your knees bent and your feet pressed into the ground. Hold your hands close to your chest.
2. Keep your spine straight while you sit back.
3. As you exhale, twist to the right and punch your right arm to the side.
4. Take a deep breath and exhale. Then, do the opposite.
5. This is a repetition.
Decline twists
1. You can either sit on a bench or hold a weight.
2. Twist the original version the same way.
Russian twists target these muscles:
The Russian twist is generally safe for most people. If you are concerned about any injuries or other health issues that could be caused by this exercise, talk to your doctor or personal trainer.
If you have any concerns about your neck or shoulders or low back, be careful when beginning this exercise. These areas could be affected by the exercise.
If you are pregnant, don’t do the exercise.
The Russian twist targets the midsection. If you are pregnant, talk to your doctor before trying it on your own.
These are some exercises that you can use in lieu of or in addition the Russian twist. These exercises may be gentler on your lower back, or just feel better for you.
Side plank
You can also do this exercise by placing your bottom knee on a table, raising your top leg and lowering your hips down to the ground.
1. Place your right side on the ground, with your feet together or one foot in front.
2. Place your right hand or forearm on the ground in front of your body and raise your hips above the ground.
3. To form a straight line between the feet and the head, lift your hips.
4. This position can be held for up to one minute
5. Each side should be done 2 to 3 times.
Touches on the heel
Begin by lying on your back, with your knees bent, and your feet flat on the ground near your hips.
1. Your arms should be extended alongside your body.
2. As you raise your head and lift your upper body, engage your core.
3. Your right arm should be extended towards your toes.
4. This position should be held for between 1 and 2 seconds.
5. Revert to the original position.
6. Next, move to the left.
7. Continue for one minute.
Twist your forearms with a plank
Start in a forearm position, and do the exercise.
1. Rotate your hips and move your hips to the right.
2. Before returning to the original position, gently tap the floor with one hip.
3. Next, move to the left.
4. This is a repetition.
5. Do 2 to 3 sets with 8-12 repetitions each.
Bird dog
Start at a tabletop location.
1. As you extend your right arm and leg, engage your core.
2. Look down towards the ground, keeping your neck and spine neutral.
3. This position should be held for five seconds. Keep your hips and shoulders square.
4. Revert to the original position.
5. Next, do the reverse.
6. This is a repetition.
7. Do 2 to 3 sets with 8-16 repetitions.
Russian twists can be a great core exercise that you can add to your workout routine, or use them as a foundation to create one.
You should start slowly at the beginning and give yourself enough time to recover from each core exercise. Pay attention to how your body reacts to the exercise. Adjust accordingly, even if you have to choose an easier variation or take a break.
Do Russian twists along with cardio, stretching, strengthening, and other exercises for the best results.
