Russian Twist Exercise

The Russian Twist is a core-strengthening exercise that targets the obliques and helps improve rotational stability and balance. In this exercise, the torso is twisted from side to side while seated, frequently with the feet raised and the hands gripping a medicine ball or weight.

The easiest aspect of the Russian twist is how easily it can be modified for exercise. Depending on where you are in your fitness journey, you may make it harder or easier.

What Is a Russian Twist?

Russian twists are an effective way to strengthen your belly muscles, mainly the obliques. In addition to strengthening your hips and shoulders, this exercise tones your oblique muscles. Your core rotates greatly with this exercise. Athletes frequently use this workout. The Russian military used this practice throughout the Cold War, which is how it received its name.

How to Perform Russian Twist

• Sit on a mat with your knees bent and your feet firmly planted on the floor.
• Your torso should be at a 45-degree angle with the floor as you gently recline.
• Contract your core muscles while maintaining your spine straight.
• To increase the intensity, raise your feet off the floor until your shins are parallel to the floor( beginners can skip this step).
• To return to the beginning, turn left.
• On each side, complete three to four sets of 15 to 20 repetitions.

Russian Twist

Russian Twist Muscles Worked

The Russian Twist primarily works the following muscles:

• Obliques
  • Internal Oblique
  • External Oblique
• Rectus Abdominis
• Transverse Abdominis
• Hip Flexors
• Erector Spinae

Variation of Russian Twist

• Weighted Russian twists
• Heel touches
• Side plank
• Kettlebell Russian twist
• Leg Cross Russian Twist
• Standing Russian Twist

Weighted Russian twists: This is an excellent step up from the traditional bodyweight Russian twist. However, you’ll use a heavy item, such as a medicine ball, if you don’t have any workout equipment close by. The more weight you use, your core more resistant, which makes your obliques feel more worked.

Heel touches: This variant focuses on your abdominal muscles and obliques by exercising heel touches. In order to do this modification, you’ll lie down and touch your heels with alternate hands. This strengthens your core muscles without putting as much strain on your neck as Russian twists may.’

Side plank: This is an isometric variation. Throughout this activity, you won’t be moving. You’ll remain motionless instead. Although a side plank works your stomach and obliques, it can put additional strain on your neck. Make sure your neck is neutral and your hips are off the mat in a straightaway queue.

Kettlebell Russian twist: The typical Russian twist has been weighted down in this version. It’s most comfortable to perform the kettlebell Russian twist on a floor mat. Lifting your feet off the ground while maintaining a straight back requires you to sit with your glutes firmly on a mat. To strengthen your core muscles, shift the kettlebell from one hand of your body to the other.

Leg Cross Russian Twist: For example, the Cross Russian Twist works the hip muscles by crossing one leg over the other while twisting. This version works for more muscle groups and is more difficult.

Russian twist while standing: When standing, do the Russian twist by putting your feet hip-width apart. This version works both your core and stabilizing muscles.

Benefits Of The Russian Twist

• Promotes Core Strength
• Improves Posture
• Rotational Power
• Burns Calorie
• Increases Flexibility and Stability
• Accessibility

Strengthens Core: The main advantage of the Russian twist is that it strengthens two abdominal muscles, the rectus abdominis and the obliques. Performance in a variety of physical activities may be enhanced by having a strong core, which is necessary for general stability and balance.

Improves Posture: Because it strengthens the muscles supporting the spine, doing this exercise on a regular basis can help improve posture. For people who spend a lot of time sitting, keeping proper posture is essential to avoid back discomfort and preserve general health.

Burn Calories: Because Russian twists work for several muscle groups, they can help burn calories and are a good weight-loss workout.

Increases Flexibility and Stability: The twisting action lowers the chance of injury during other physical activities by strengthening and stabilizing muscles and promoting spinal flexibility.

Accessibility: Russian twists have several benefits, including the fact that they’re portable and equipment-free, which makes them a fantastic option for at-home exercises or travel.

Mistakes to Avoid While Performing the Russian Twist

• Make sure you’re not extending your spine by paying attention to your form. Use your core to perform Russian twists rather than your upper back.
• However, you may be performing the exercise wrong, If you begin to experience upper back pain.
• Hip placement and posture are critical for successfully performing a Russian twist.

Summary

The Russian twist is a fantastic addition to any workout regimen that seeks to improve overall athletic performance, stability, and core strength.

All fitness levels can benefit from its numerous advantages and flexible variants. Gaining proficiency in this exercise and adding it to your regular training can enhance your functional movement skills for both everyday life and athletic endeavors.

FAQs

References:

• Basu, S. (2024, December 13). Russian twist: Benefits, variations, and how to do it to improve core strength. Netmeds. https://www.netmeds.com/health-library/post/russian-twist-benefits-variations-and-how-to-do-it-to-improve-core-strength?srsltid=AfmBOooQgP5sz–pn8aQaPXRbcaxx8KICVftISBdUl0r6haXSIt9MCLa
• Taylor, M. (2022, June 30). How to do a Russian twist. WebMD. https://www.webmd.com/fitness-exercise/how-to-russian-twist