The Russian Twist is an effective core-strengthening exercise that targets the obliques, lower back, and abdominal muscles. It is commonly performed with a weight or medicine ball to increase intensity.
How to perform
To perform the Russian Twist, follow these steps:1. Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly at a 45-degree angle and engage your core muscles.
2. Hold a weight or medicine ball with both hands at chest level. Keep your arms extended and your back straight.
3. Slowly twist your torso to the right, bringing the weight or medicine ball towards the right hip. Keep your arms straight and your core engaged.
4. Return to the starting position and then twist your torso to the left, bringing the weight or medicine ball towards the left hip.
5. Continue alternating sides in a controlled and fluid motion for the desired number of repetitions.
6. For an added challenge, lift your feet off the ground to increase the difficulty and engage your lower abdominal muscles.
7. Remember to breathe consistently throughout the exercise and keep your core muscles tight to stabilize your body.
It is important to perform the Russian Twist with proper form to prevent injury and maximize the benefits of the exercise. Start with a lighter weight and gradually increase the intensity as you build strength and endurance.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.