RUSSIAN TWIST
Learn How To Do Russian Twist And Its Benefits
HOW TO DO RUSSIAN TWIST
RUSSIAN TWIST
The Russian twist is a popular core exercise that targets the muscles of the abdomen, especially the obliques, while also engaging the lower back and hip muscles to a certain extent. This exercise involves a twisting motion of the torso while seated on the floor. While effective for strengthening the core and improving rotational stability, it's crucial to understand potential risks and considerations.
HOW TO DO:
Sit on the floor with knees bent and feet flat, leaning back slightly to form a V shape with your thighs. Keep your back straight and engage your core.
Clasp your hands together in front of you or hold a weight or medicine ball for added resistance.
Twist your torso to one side, bringing the weight or hands beside your hip, keeping your core engaged.
Return to the center and twist to the other side.
Repeat the twisting motion from side to side for the desired number of repetitions or time.
Balance Challenges: Lifting the feet off the ground during the exercise enhances stability training but can be challenging for those with balance issues. Modify by keeping feet on the ground or using additional support if needed.
TIPS:
Perform the exercise with control to avoid straining your lower back.
Start with fewer repetitions if you're new to this exercise and gradually increase as your core strength improves.
Modify the Russian twist by adding resistance or adjusting torso angle for increased difficulty.
RISKS OF THE RUSSIAN TWIST: The twisting motion, particularly with poor form or excessive momentum, may strain the lower back. Individuals with herniated discs, spinal issues, or recent surgeries should consult a healthcare professional before attempting this exercise.
BENEFITS OF RUSSIAN TWIST:
Core Strength: Targets rectus abdominis, obliques, and transverse abdominis for enhanced core stability.
Oblique Development: Emphasizes oblique muscles, crucial for trunk rotation and lateral flexion.
Improved Rotational Stability: Enhances strength and stability for twisting movements in sports and daily activities.
Spinal Mobility: Promotes flexibility in the upper and lower spine.
Balance and Coordination: Challenges balance and engages stabilizing muscles throughout the body.
MUSCLE GROUPS
Primary:
Abs
Equipment:
No Equipment
