Russian twists are a core exercise that strengthens your obliques (side abdominal muscles). Here's how to perform them correctly:
Getting Started: Proper Form and Posture
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Start Position: Sit on the floor with your knees bent and feet flat on the floor. Lean slightly back, maintaining a straight back, engaging your core muscles. You can slightly lift your feet off the ground for a greater challenge.
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Holding the Weight (Optional): Hold a weight, medicine ball, or dumbbell in front of your chest. Beginners can start without any weight.
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Controlled Rotation: Keeping your torso stable, twist your upper body to one side, bringing the weight (or your hands) towards the floor next to your hip. Maintain control, avoiding momentum.
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Return to Center: Slowly return to the center position.
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Opposite Side: Repeat the movement on the opposite side. This completes one repetition.
Tips for Effective Russian Twists
- Focus on Controlled Movements: Avoid jerking or using momentum; this reduces the effectiveness of the exercise and increases the risk of injury.
- Engage Your Core: Maintain a tight core throughout the movement to protect your spine and maximize abdominal engagement.
- Breathe Properly: Exhale as you twist to one side, and inhale as you return to the center. The reference video mentions exhaling with each rotation.
- Progressive Overload: As you get stronger, increase the weight or the number of repetitions. You can also try lifting your feet slightly off the ground.
- Listen to Your Body: Stop if you feel any pain.
Variations of the Russian Twist
- Without Weight: A great starting point for beginners.
- With Weight: Increases the difficulty and muscle activation. Experiment with different weights to find the right level of challenge.
- Elevated Feet: Lifting your feet off the ground increases core engagement and makes the exercise more challenging.
Remember to maintain proper form to avoid injuries and get the most out of your workout. The key is controlled movements and consistent core engagement.
