Russian Twists

Russian Twists are an excellent exercise that primarily trains the abdominal muscles, especially the oblique abdominal muscles. The exercise is also great for improving balance and stability in the body, as it challenges the core muscles.

Proper form and technique

Follow these steps to perform Russian Twists correctly:

  1. Sit on the floor with your knees bent and your feet flat on the ground. Lean back slightly so your upper body forms a 45-degree angle.
  2. Hold a weight (such as a medicine ball or dumbbells) close to your chest with both hands. If you are a beginner, you can start without weight.
  3. Twist your upper body to one side while keeping your feet on the ground, then back to the other side. This counts as one repetition.
  4. Continue twisting from side to side in a controlled movement, keeping your abdominal muscles engaged the entire time.

Common mistakes

Avoid these typical mistakes when doing Russian Twists:

  • Back is not straight: Many round their back, which can lead to back injuries. Keep a straight back at all times.
  • Moving arms instead of upper body: Remember that it is your upper body that should rotate, not just the arms.
  • Performing too fast: It is important to do the exercise slowly and controlled to ensure that the abdominal muscles work effectively.

Modifications and variations

If you are new to Russian Twists, you can make the exercise easier by:

  • Removing the weight: Perform the exercise without weight to focus on technique.
  • Lifting the feet: For a more challenging version, you can lift your feet off the floor and balance on your buttocks.

For those who are more advanced, you can increase the weight or tempo to make the exercise harder.

Repetitions and sets

For beginners, it is recommended to start with 3 sets of 10-15 repetitions. As you get stronger, you can increase the number of repetitions or use a heavier weight.

Breathing tips

It is important to remember to breathe correctly during Russian Twists. Exhale when you twist to each side, and inhale when you return to the center.

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