Why Are Russian Twists So Popular?
Why Are Russian Twists So Good. The Russian twist is an excellent method to strengthen your core and shoulders. It is a popular workout among athletes since it aids with rotating movement, which occurs often in sports. It may appear to be a simple action, but it takes a great deal of muscle and support.
Not nearly a seasoned athlete? Or are you more interested in toning your stomach and developing that all-important core strength? Skip the Russian twist and instead focus on the extra abdominal exercises that we’ve offered.
How to Put a Traditional Russian Twist on It
Here are a few tips to remember as you begin:
- As you gain a feel for the movement, press your feet into the floor or stretch them straight out.
- Breathe deeply and firmly. With each twist, exhale and inhale to return to the centre.
- Keep your arms parallel to the floor or reach down to touch the floor beside you as you twist.
- Throughout the workout, keep your stomach and back muscles engaged.
- Cross your lower legs for further stability.
- Keep your spine straight and prevent slouching or curving it.
- Allow your eyes to follow your hand action.
Instructions for Exercise
Here’s how to put a Russian spin on it:
- As you lift your feet off the floor, keep your knees bent and root into your sit bones.
- Create a V shape with your torso and thighs by elongating and straightening your spine at a 45-degree angle from the floor.
- Extend your arms in front of you, interlacing your fingers or clasping your hands together.
- Twist to the right, then back to the centre, and finally to the left, using your abdominals.
- This is the first repeat. Perform 2–3 sets of 8–16 repetitions.
Variations on the Russian twist
Hold a dumbbell, weight plate, or medicine ball between both hands. If you don’t have a weight, grab a compact household item. Choose a weight that allows you to maintain proper form.
Twist the same way as the original variation, keeping the weight at chest level or tapping it to the floor each time.
Twists in the legs
Cross your right calf over your left as you twist to the right.
Uncross your arms as you return to the middle.
As you twist to the left, cross your left leg over your right.
Punches with twists
Instead of using a weight, make a punching motion with your fists using this exercise.
Sit with your knees bent and your feet firmly planted on the floor, your hands near to your chest.
Slightly recline your seat, maintaining your spine upright.
Exhale as you rotate to the left and strike your right arm to the side.
Inhale back to the centre, then repeat on the opposing side.
This is the first repeat.