Not all abs are created equal; no amount of sit ups will build you the core of your dreams. Instead, you should find exercises that target all the different abs, and combine them with full-body exercises and proper nutrition.
But if you to be little time, which abdominal exercises do you do? The answer: Russian twists. Russian twists are great at targeting all the muscles in your core. In fact, this move can help strengthen and stabilize your lower back and work on your balance.
But how do you give a Russian twist, and what are the best tweaks to try? Read on to find out everything you need to know about this powerful movement.
How do you make a Russian twist?
To put a Russian twist, sit on an exercise mat (if you don’t have one, we’ve got the best yoga mats for home workouts), and tighten your core as you lean back, lifting your legs off the floor so you’re in a V-shape position. You can cross your legs if it helps, and tie your hands together in front of your body. Brace your core, twist your torso back and forth, and think about lowering your hands by your side as you twist. Follow your hands with your eyeline. Keep turning back and forth without letting your legs fall to the floor.
Remember to keep the movement slow and controlled. Don’t arch your back in the movement and don’t lean back too far. It’s also worth noting that Russian twists are one of the abs exercises that puts a bit of pressure on your lower back, so if you’re suffering from back pain, it’s worth checking with your doctor before adding them to your regular exercise routine.
What are the most common form errors?
If you experience lower back pain when doing a Russian Twist, chances are you got your form wrong. dr. Hazel Wallace went to TikTok to explain. In a video, she demonstrates the wrong technique, moving from side to side of the lower back, swinging her legs back and forth. She then demonstrates how to perform the move correctly, keeping her hips and lower back in place, and the rotation comes from the rib cage, not the back.
If the exercise is too difficult with your feet off the ground, lower them to the floor to make sure you get your form right before continuing.
What are the advantages of Russian twists?
Russian twists target all the abs: the rectus abdominis – these are the abs that run along the front of the stomach, and are the ones that show up in a ‘six pack’ – the transverse abdominis, which are the deepest abs; and the obliques, which run down the side of the fuselage.
The move associated with a Russian twist forces you to really tighten your core to stay still, but it also works on your stability and targets the muscles in the lower back. These, in turn, can help with your posture.
Far from being just an aesthetic goal, a strong core is important for many sports, including running and strength training.
What are the best Russian twist adaptations?
If you find Russian twists too challenging, you can try the same exercise with your feet on the floor. To do this, lean back on your sit bones and lean back so that you feel your core engaged. Keep your legs out in front of you, with your knees bent and your feet flat on the floor. Engage your core, twist back and forth.
Alternatively, if the Russian twist is too much on your lower back or pelvis, you can try an adjustment where you kneel instead of sitting on the mat. To do this, kneel on your mat and lean your torso back until you’re at about a 60-degree angle. Engage your core and glutes and rotate your torso back and forth.
If you find Russian twists too easy, why not add some weight to the move? Perform the same twist, but hold an adjustable barbell or kettlebell in your hands and lower the weight to the floor on either side of the body as you twist. You’ll feel the burn in no time.
Other exercises to try
Looking for more training inspiration? We’ve picked the best ab workouts to try for free here, as well as the exercise that’s better than squats to build your glutes, the ab exercise that JLo swears by, and the exercise that targets your lower body and core at the same time. . time.