Add a twist to your training routine to improve core strength. Russian Twists activate pretty much every core muscle, making it the perfect addition to a core workout routine. It also has a few variants so that you can increase the challenge over time. Read on to learn more benefits and how to do the traditional twist.
The benefits of doing Russian Twists
Russian Twists are an excellent exercise for the core. They activate the obliques, which are side core muscles not used much in common core exercises like ab crunches and forward planks. They also work the rectus abdominis, transverse abdominis, hip flexors, erector spinae, lats, and even the scapular muscles.
If you increase the challenge and lift your legs off the floor, your quads will get a bit of a workout, too. In short, if you haven’t been doing Russian Twists on core day, it’s time to start.
How to do the Russian Twist
- Sit on an exercise mat with your heels on the floor, knees bent, and arms behind your head with the elbows pointing outward.
- Engage your core and lean your torso back to create a V shape with legs.
- Puff out your chest and shift your shoulders back and down. The back should stay straight throughout the exercise.
- Engage your core as you twist side to side.
- Breathe deeply. Exhale with each twist and inhale when returning to the centre to complete the repetition.
- Complete ten reps on each side and repeat these sets according to your ability.
As you get accustomed to the exercise, lift your legs slightly off the floor for an extra challenge.
For even more of a challenge, you can hold a medicine ball to your chest.
Support your Russian Twists
The Bauerfeind Sports Back Support can help stabilise and massage your back while doing this exercise.
- Compression reduces the rate of muscle fatigue
- It improves your awareness of how you activate your core muscles
- And it helps protect the lumbar from harm
About Olympic Gold Medallist Thomas Roehler:
Thomas Roehler is a professional track and field athlete competing in the javelin throw. He is a 2016 Olympic Gold Medallist with a personal best of 93.90 m. With a passion for fitness, Thomas is showing us some of his favourite exercises to start the year with healthy habits and achieve your goals, whether you are just getting started or have been working out for a long time.
