Other Exercises Similar To Russian Twists Continue to twist back and forth for desired number of repetitions or length of time.
Continue to keep your core active by drawing the belly button into the spine and place your fists in a “guard” position in front of your face.Rock back onto your sits bones and lift your feet off of the floor (still in a bent position).This bodyweight variation adds an element of cardio and engages the lats. Return to center and then slowly twist to the right and bring the weight beside the right hip to complete one rotation.
Slowly twist the torso to the left and bring the dumbbell beside the left hip.Keeping the spine long and the abdominals tight, lean back slightly. Start seated with knees bent and feet flat on the floor, holding one dumbbell with both hands in front of chest.Russian Twists with Feet On the Ground (Modification) Whether you want to lessen the difficulty or increase it, try these variations below. A strong core means a strong body and the ability to perform other exercises with ease. Improves Athletic PerformanceĪ Russian twist builds strength throughout your entire core which will assist you in the rest of your workouts. Exercises like the Russian twist will help build a stronger core to prevent back injury and lower back pain. Since this is often due to tight muscles in the low back. Lower back pain is one of the most common complaints of those visiting their doctor each year in the U.S. The core muscles are responsible for so much of our daily movement so it’s a good idea to regularly strengthen them. Strengthens Core MusclesĪ Russian twist is an awesome exercise for strengthening the muscles of the core, especially the obliques. There are many reasons you should incorporate Russian twists into your workouts. Continue to rotate from side to side using the obliques and not the low back.Ī reminder that it is important to keep the legs still as you rotate from the obliques and the rib cage, not the lower back. Return to center, and then slowly twist to the right and bring the weight beside the right hip to complete one rotation.If that is too difficult be sure to keep your feet down on the floor as a modification. Keeping the spine long and abdominals pulled in, lean slightly back and lift feet a few inches off the floor.Start seated with knees bent and feet flat on the floor, holding one dumbbell with both hands in front of the chest.Imagine zipping up a tight pair of pants this is the same muscle contraction you should use throughout the twisting of the Russian twist. It is crucial to pull your lower abdominals throughout the move in order to protect your back. By using your muscles to rotate from side to side, you are firing up the muscle fibers around your waist (the obliques) as well as pulling in the lower abs for a strong, flat tummy. The twisting motion of the Russian twist is the key to this move. Incorporating Russian Twists Into Your Workout.Other Exercises Similar To A Russian Twist.Use the links below to quickly navigate this guide: Once you build up strength and become confident in your movement you can bring the extra weight into the picture. If the Russian twist is new to you, be sure to start without any extra weight and learn the proper form.
The Russian twist can be done with bodyweight alone or with an added weight like a dumbbell, medicine ball or any heavy object to train your muscles to work harder.
RUSSIAN TWIST EXERCISE HOW TO
A Russian twist is a core body exercise that strengthens all parts of your abdominals, especially your obliques, for a toned waistline and a stronger core. By learning how to do a Russian twist, you add another excellent core move to your arsenal of exercises and move beyond just ab crunches alone.īest of all, this move not only strengthens your ab muscles but also adds the oblique muscles into the picture as well.
0 kommentar(er)
