Russian Twist
Rotation, bodyweight, obliques
The Russian twist is done sitting on the floor with the torso leaned back, turning the shoulders from one side to the other. It trains the obliques, with the abdominals and hip flexors holding the position. It suits beginners with the heels down and can be made harder by lifting the feet or holding a weight.
Setting up
- Sit on the floor with the knees bent and the heels on the floor.
- Lean back until you feel the belly working, keeping the back long and the chest up.
- Clasp the hands in front of the chest.
How to do a Russian twist
- Brace the belly and keep the lean steady.
- Turn the shoulders and hands to one side until the hands are beside the hip.
- Come back through the middle with control.
- Turn to the other side the same way.
- Keep the knees and feet still while the torso turns.
Breathing. Breathe out as you turn to each side and breathe in as you pass through the middle.
Muscles worked
- Mainly
- Obliques
- Also
- Abdominals and hip flexors
Common mistakes
- Rounding the back into a slump. A collapsed spine takes the work off the trunk, so keep the chest lifted and lean back from the hips.
- Swinging only the arms. The arms moving alone skip the obliques, so turn the ribs and shoulders with the hands.
- Rushing the turns. Speed turns it into momentum, so pause briefly at each side.
Guide
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Guide