- The Russian twist is a popular abdominal exercise to move the diagonal muscles on the sides of the body.
- However, common mistakes such as being too fast or overweight can reduce the effectiveness of exercise.
- Trainers get the most out of their abdominal exercises by slowing down the technique and nailing it.
A Russian twist can help you build strong abdominal muscles at home, and you don’t need any equipment to move them.
Miriam Fried, a Newyork-based personal trainer and founder of midfielder Strong, told insiders.
Correcting common mistakes, such as excessive rotation and the use of momentum, can make your workout more effective. According to Fried, it focuses on slow and precise movements and shapes them.
Put your feet on the floor first
The Russian twist begins with a sitting position with the knees bent. Fried recommends that you place your feet on the floor in front of you so that you can move in control. Tilt the torso to about 45 degrees to keep the abdominal muscles tense and stable.
“Focus on feeling your core,” she said.
Next, put your hands together, put your arms forward, and twist your torso to one side. Rotate your shoulders as well as cross your arms.
Go back to the center and repeat on the other side.
As you become more accustomed to the movements, you can increase abdominal muscle tension by lifting your legs to maintain a 45 degree angle to your torso while keeping your shins parallel to the floor.
Make sure your hips are at right angles and are as stationary as possible. Tilt them back and forth when twisting, which does not force the core to stabilize, defeating the purpose of the move.
Slow down
The advantage of the Russian twist over other abdominal exercises is that the rotational movement moves the oblique muscles, the oblique muscles along the sides of the core.
To get the most out of rotation, slow down, says Fried. Faster rotation means that your abdominal muscles aren’t as tense (this is the point of exercise).
You can also prevent excessive rotation by slowing down. This is another common mistake, according to Fried.
Turn it enough so that you can feel the sides of the abdominal muscles functioning, then return to the center. If your hips start to twist or sink, you’re overkill.
“Don’t crumple your back,” she said.
Wait before adding weights
The size of the abdominal muscles is relatively small, so your own weight is often more than enough to move your core. Adding even a little resistance can actually add to the challenge, and many will grab a ball of medicine, a kettlebell, or another weight for a Russian twist.
However, according to Fried, you can enjoy the benefits of the movement even more by doing it right without weights, rather than overloading and degrading the foam.
Try a weightless Russian twist and nail the technique, she said. Then, if you want to increase the challenge, gradually add weights.
