Description:
Russian twists are a core exercise that targets the obliques and abdominals. This exercise involves rotating the torso from side to side while keeping the core engaged, often performed with a weight or resistance band for added difficulty.
Benefits:
Russian twists help to improve core strength, enhance rotational power, and increase oblique endurance. They also improve balance and coordination, making them an excellent addition to any fitness routine.
Profile:
| Equipment: | None (Optional: Weight, Medicine Ball) |
| Type: | Bodyweight |
| Tempo: | Controlled |
| Level: | Intermediate |
Muscles:
Primary Muscles
- Obliques
- Abdominals
Secondary Muscles
- Lower Back
- Hip Flexors
- Shoulders
- Core
- Arms
Classification:
| Utility: | Basic |
| Mechanics: | Compound |
| Force: | Twist |
Instructions:
- Step 1: Sit on the ground with your knees bent and your feet flat on the floor.
- Step 2: Lean back slightly, keeping your back straight, and lift your feet off the ground, balancing on your sit bones.
- Step 3: Hold a weight or medicine ball with both hands in front of your chest.
- Step 4: Rotate your torso to the right, bringing the weight or your hands beside your right hip.
- Step 5: Rotate back to the starting position and then to the left, bringing the weight or your hands beside your left hip.
- Repeat the movement for the desired repetitions, maintaining control and engagement in your core.
Common Mistakes:
- Rounding the lower back
- Using momentum to twist
- Not engaging the core muscles
- To avoid these mistakes, keep your core engaged, maintain a controlled motion, and ensure your back stays straight throughout the exercise.
Variations:
- Weighted Russian Twists
- Medicine Ball Russian Twists
- Russian Twists with Feet Elevated
- Seated Russian Twists
- Resistance Band Russian Twists
Links to each will be provided as they are added to the website.
Safety Tips:
- Always perform a proper warm-up before doing Russian twists.
- Maintain proper form throughout the movement to prevent injury.
- If you have any pain or discomfort, stop the exercise and speak with a trainer.
Additional Information:
Russian twists are a versatile and effective way to build core strength and improve overall fitness. They can be performed anywhere, making them a convenient option for at-home or on-the-go workouts.
EXERCISES
