Form Friday | Russian Twist

The Russian twist is a simple and effective way to tone your core, shoulders, and hips. It’s a popular exercise among athletes since it helps with twisting movements and allows you to quickly change direction.

It’s also ideal for anyone looking to tone their midsection, get rid of love handles, and develop that all-important core strength, which helps with balance, posture, and movement. Plus, it’s easy to learn!



How to do a traditional Russian twist

Here are a few pointers to keep in mind as you get started:

• For beginners, press your feet into the floor or extend them straight out as you get a feel for the movement.
• Breathe steadily and deeply. Exhale with each twist, and inhale to return to the center.
• As you twist, keep your arms parallel to the floor or reach down to tap the floor beside you.
• Engage your abdominal and back muscles throughout the exercise.
• For more stability, cross your lower legs.
• Maintain a straight spine, and avoid slouching or rounding your spine.
• Allow your gaze to follow the movement of your hands.
  
  

How To

• Sit on your sit bones as you lift your feet from the floor, keeping your knees bent.
• Elongate and straighten your spine at a 45-degree angle from the floor, creating a V shape with your torso and thighs.
• Reach your arms straight out in front, interlacing your fingers or clasping your hands together.
• Use your abdominals to twist to the right, then back to center, and then to the left.
• This is 1 repetition. Do 2 to 3 sets of 8 to 16 repetitions.

Variations on the Russian twist

Weighted twist

• If you don’t have a weight, grab a compact household object that’s at least five pounds.
• Choose a weight that allows you to maintain proper form.
• Hold a dumbbell, weight plate, or medicine ball between both hands.
• Twist the same way as the original variation, keeping the weight at chest level or tapping it to the floor each time.

Leg-cross twists

• As you twist to the right, cross your right calf over your left.
• Uncross as you twist back to the center.
• Cross your left calf over your right as you twist to the left.

Punch twists

• You can do the punching motion with your fists instead of a weight.
• Sit with bent knees and your feet pressing firmly into the floor, holding a dumbbell in each hand next to your chest.
• Sit back slightly, keeping your spine straight.
• Exhale as you twist to the left, punching your right arm over to the left side.
• Inhale back to center, and then do the opposite side.
• This is 1 repetition.

Decline twists

• Sit on a decline bench with your hands together or holding a weight.
• Twist in the same way as the original version.
  
  

reprinted from healthline.com