Sitting twists, often referring to the Russian Twist, are a popular core exercise performed while seated to target the oblique muscles and improve rotational strength.
The Russian Twist is a dynamic exercise that strengthens the abdominal muscles, particularly the obliques (side abs). Here's how to perform it correctly:
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Starting Position:
- Sit on the floor with your knees bent and feet flat on the ground.
- Lean back slightly, maintaining a straight back.
- For a more challenging variation, lift your feet off the ground so your legs are bent at the knees, forming roughly a 90-degree angle, balancing on your sit bones.
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Setup and Engagement:
- According to the video segment, engage your core. Pull your naval towards your spine.
- Elongate and straighten your spine. Avoid rounding your back.
- Create a 45-degree angle with your torso and your thighs. This is the leaned-back position where your core is actively working to keep you balanced.
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Perform the Twist:
- Clasp your hands together in front of your chest, or hold a weight (like a medicine ball, dumbbell, or plate) with both hands.
- Keeping your core engaged and spine straight, slowly twist your torso to one side, attempting to touch the floor beside you with your hands or the weight.
- Twist back to the center.
- Then, twist to the other side.
- Continue alternating sides for the desired number of repetitions or time.
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Important Tips:
- Control the Movement: Avoid using momentum. Focus on controlled twists using your core muscles.
- Keep Spine Straight: Maintain the elongated, straight spine throughout the exercise to protect your lower back.
- Breathe: Exhale as you twist to one side, inhale as you return to center, and exhale as you twist to the other side.
- Look Ahead: Keep your gaze focused forward or slightly towards the direction of the twist, but avoid excessive neck movement.
Benefits of Russian Twists
Performing sitting twists regularly can help:
- Strengthen the core muscles, including the rectus abdominis and obliques.
- Improve balance and stability.
- Enhance rotational power, beneficial for sports like golf, tennis, or baseball.
Variations
You can modify the Russian Twist to increase or decrease the difficulty:
| Variation | Description | Difficulty Level |
|---|---|---|
| Feet Down | Keep feet flat on the floor. | Beginner |
| Feet Up | Lift feet off the floor, balancing on sit bones. | Intermediate |
| Weighted Twist | Hold a weight (medicine ball, plate, dumbbell). | Intermediate/Advanced |
| Decline Bench | Perform on a decline bench for increased range. | Advanced |
Remember to start with proper form and gradually increase the intensity as your core strength improves.
