Russian Twists

Introduction

The Russian Twist is a dynamic core exercise that targets the oblique muscles, enhancing rotational strength and stability. This movement involves sitting on the floor with your knees bent, leaning back slightly to engage the core, and then twisting your torso from side to side, often while holding a weight or medicine ball for added resistance. By incorporating Russian Twists into your workout routine, you can improve your overall core strength, enhance your balance, and support better functional movement patterns. This exercise is particularly beneficial for athletes and fitness enthusiasts looking to develop a well-rounded, powerful midsection.

Execution

How to Perform Russian Twists

Setup

1. Start by sitting on the floor with your knees bent and feet flat on the ground.
2. Lean back slightly to create a V-shape with your torso and thighs. Keep your back straight and core engaged.
3. Clasp your hands together in front of your chest or hold a weight (such as a medicine ball or dumbbell) for added resistance.

Execution

1. Twist your torso to the right, bringing your clasped hands or the weight beside your right hip. Your shoulders and eyes should follow the movement.
2. Pause briefly at the end of the twist, feeling the contraction in your obliques.
3. Twist your torso to the left, bringing your hands or the weight beside your left hip. Again, your shoulders and eyes should follow the movement.
4. Continue alternating sides in a controlled manner, maintaining a steady rhythm. Aim for a full range of motion with each twist.

Finishing

1. Complete the desired number of repetitions or time duration.
2. Slowly return to an upright seated position.
3. Release the weight (if used) and relax your core muscles.