Exercise Tutorial: Russian Twist
Table of Contents
What Is a Russian Twist
The Russian Twist is an exercise that engages the Abdominals. It is very easy to learn and perform and is completed from a seated position on the floor. The Russian Twist is an excellent exercise for those looking to tone the Abdominal muscles, target love handles and increase balance and stability.
How to Do a Russian Twist
The Russian Twist is a simple body-weight exercise that can easily be progressed. To learn how to perform the Russian Twist, follow the steps below.
Have a seat on the floor with your torso upright, knees bent and feet on the floor in front of you.
To enter the starting position for the Russian Twist, lean the torso back so that it is at a 45-degree angle to the floor. Your knees and ankles will be in contact with each other, and your heels will be in contact with the floor. You can interlace your fingers and hold them in front of the chest. This is the starting position for the Russian Twist. Some people choose to elevate the heels off of the floor and cross one foot over the other. This is also a correct way to perform the Russian Twist.
To perform the Russian Twist, brace the core and twist your torso towards the right side and then back to the center. Next, twist the torso to the left side and then return to the center. Continue to alternate between twisting to the right and left side of the body.
You have now learned how to perform the Russian Twist!
Russian Twist Form
Although the Russian Twist appears like an easy exercise to perform, there are some key points that are important to follow when completing this exercise. When doing the Russian Twist, remember to,
Maintain a neutral spine
If your legs are elevated, do not swing them towards each side
Breath properly
Do not perform if you are experiencing back pain
Alternative exercises that you can do instead of the Russian Twist are the Side Plank, Heel Touches or the Side Dip.
Russian Twist Benefits
Including the Russian Twist in your exercise routine has many benefits for your body. Some Russian Twist Benefits include,
Burn calories
Increased stability and balance
Strengthens the muscles in the Core
Has many variations
Can improve posture
Can make everyday activities easier
Russian Twist Muscles
The Russian Twist will engage many abdominal muscles plus muscles in the back. Russian Twist Muscles include:
Why Is the Russian Twist Useful
The Russian Twist is a useful exercise because it helps to increase muscular strength, primarily in the muscles of the Abdomen. Having a strong core is vital to our everyday movements. If our core is not strong, we often suffer from back problems or even worse-poor balance. Balance is a concern as we age as decreased stability and poor balance lead to an increased risk of falls.
As well, the Russian Twist is a useful exercise because of its many variations. This will provide variety in your workout and engage additional muscles depending on the variation you choose.
Russian Twist Benefits
Including the Russian Twist in your exercise routine has many benefits for your body. Some Russian Twist Benefits include,
Burn calories
Increased stability and balance
Strengthens the muscles in the Core
Has many variations
Can improve posture
Can make everyday activities easier
The Russian Twist is a great way to engage and strengthen the muscles of the Abdomen. However, those with back problems should avoid this exercise and perform alternative Abdominal exercises that are less likely to aggravate symptoms.
Russian Twist Variations
The Russian Twist has many variations! Here are some of the Russian Twist Variations below.
Kettlebell Russian Twist
The Kettlebell Russian Twist is completed with the use of a Kettlebell. Assume the starting position for the Russian Twist and hold the kettlebell with both hands at your chest. Begin to twist the body to the right side, bringing the kettlebell with you and letting it lightly tap the floor. Next, twist the body to the left side and perform the same movement. Continue to alternate between bringing the kettlebell to the left and right side of the body.
Standing Russian Twist
The Standing Russian Twist can be performed with a load such as a kettlebell or dumbbell. In a standing position hold the load at around hip-height and being to twist to the right and left sides. When you twist to the right, your left heel will come off the floor, and vice versa.
Decline Russian Twist
The Decline Russian Twist is performed on a decline bench and often involves the use of a load such as a medicine ball. Hook your feet into place and sit on the bench. Lean back slightly so you can feel the Abdominals turn on. Begin to twist to the right and left sides as usual.
Weighted Russian Twist
The Weighted Russian Twist can be performed with almost any type of load! This includes a dumbbell, kettlebell, plate or medicine ball. Get into the starting position for the Russian Twist with your feet elevated about a foot off the ground. Perform the Russian Twist as usual while holding the weight in both hands.
Seated Russian Twist
The Seated Russian Twist is the variation that we have described above and broken down into steps. This is simply the Russian Twist that is performed on the ground.
Medicine Ball Russian Twist
The Medicine Ball Russian Twist can be performed in the Seated Russian Twist variation, or the Decline Russian Twist variation. This is the Russian Twist that is performed while holding a medicine ball with both hands.
Barbell Russian Twist
The Barbell Russian Twist is completed by placing one end of a barbell in a landmine trainer. Your will hold the other end in both hands and perform the Russian Twist by bringing the barbell towards each side of the body. As you turn to one side, you can pivot the opposite foot towards that side to avoid injury.
Russian Twist Workout
The Russian Twist is a great exercise to include in your workouts. If you are new to the Russian Twist, start with the most basic variation with your heels on the floor for 3 sets of 10-12 reps. Once you are able to maintain your stability, bring your heels off the floor and then slowly progress to trying Weighted Russian Twists and alternative variations that we have described above!
