The Russian Twist is a dynamic exercise that works all core muscles and is especially good at targeting the obliques (muscles on the sides of the trunk) and deep core (transversus abdominis). All the exercises in this series of his week-long challenges call for correct form for maximum benefit, but this exercise requires you to set yourself up correctly, hold your position, and move too fast. It is important to avoid Reward. Also, you feel a terrible burn, but in a good way.
Adaptive movement allows you to bring your legs and hips to the workout party when needed. They won’t appreciate you at first, but they will eventually see the light. Check it out here) or you can do it with or without a medicine ball. If you have a weak lower back, it’s best to avoid this exercise until you build strength in that area with Superman-like movements (this happened when he did Superman’s exercises for a week). that is). range; other exercises such as bird dog (how to do bird dog and what happened when you did bird dog every day for a week) and planks and variations thereof.
name? It is commonly believed to have been developed in the former Soviet Union during the Cold War, but some sources say it was used by British soldiers in the 19th century. Or maybe you care.
How to do a Russian Twist?
Sit on the floor (use a yoga mat if needed) and straighten your legs. Tighten your core, lean back slightly, lift your feet a few inches off the floor, and bend your knees slightly so your torso and upper legs are in his V shape. Cross your legs or lay side by side, whichever feels better. You can make this movement a little easier by keeping your feet on the ground. Balance in this position, and with your hands lightly touching (or holding a weight/ball), twist from side to side.
Make sure you rotate properly, working your upper back and shoulders as well as your core. But don’t twist your hips. Maintain a straight spine and stay still when raising your legs. Otherwise, you’ll lose some of the torso rotation that makes this move effective. Helps maintain form. Aim for 3 sets of 10 repetitions.
If the Russian Twist hurts your back, you may be doing it wrong. Learn how to do the Russian Twist with the best form.
This is what happened after doing Russian Twist every day for a week
Full disclosure: I love this exercise. I haven’t done it in a while, so as usual, day one checked my form. That was fine, but I noticed my legs were slightly slanted from side to side. Also, I felt the movement was a little too fast, probably because I was trying to limit the movement of this leg. It’s a lot of movement.
Observe the movement of the legs on the second day. I tried them side by side first, then crossed my ankles. This made it easier to stabilize the foot. I also slowed down, which forced me to think more about my form and certainly worked harder. Momentum can make you think you’re getting the most out of your movement, but it means you’re spending less time tensing your core.
On the third day, I decided to experiment with variations on the basic movements. Pull your left knee up toward your right elbow while twisting to the left, return to the starting position, and pull your right knee toward your left elbow while rotating to the right. This is murder. I managed 30 and was out of breath by the end. My whole core wanted to know what I had done to deserve such treatment. I honestly wished my dog would walk into the room and give me his look of ‘this has to stop’. You know, I know
On days 4 and 5, we added another variation. Rotate left, rotate right, and bring both knees closer to your chest. I found this worked my lower body harder than before, especially when I focused on keeping my thighs together. 50 was tough, but I enjoyed the effort and sense of accomplishment each day.
For the last two days, I returned to my basic movements, but slowed down even more, pausing at the end of each rotation. Once you’ve mastered your form, try this. You’ll be surprised at how much extra work and focus it takes as you focus on each aspect – straighten your back, stabilize your legs, tighten your abs, and maintain the V position. . The move is almost meditative, save for the tortured breathing and wailing abs.
The Russian Twist is probably my favorite core exercise. The week-long challenge reminded me not only of its effectiveness, but also of its immediate accomplishment (which you can feel immediately) and its versatility. It’s not an easy move, but starting with your feet on the ground without weights will give you the strength and confidence to take it to the next level in no time. Trust me, this is a winner.
