Exercise 101 : Russian Twist

Exercise 101 : Russian Twist

Love them or hate them, abdominal exercises are essential for strong backs and burning belly fat. The Russian Twist is a very simple but effective exercise and is suitable for all fitness levels.

Set aside a few minutes each day and you will soon see and feel the difference. Here’s how:

STEP BY STEP GUIDE

1. Lie on the floor with your knees bent and feet flat on the ground, or underneath something which will stop them moving.

2. Lift your torso so you create an imaginary V-shape with your thighs. Make sure you keep the spine straight. Extend your arms straight out in front of you with your hands laced on top of each other.

3. Raise your core, take a deep breath and slowly twist round to the right as far as you can with your arms level with your rib cage. Hold for a second, then breathe out as you move back to the starting position.

 4. Repeat the movement to the left.

Repeat as many times as required, remembering to keep breathing through the exercise.

BENEFITS

The Russian Twist is a great workout for the whole abdomen. Most core exercises  just work on your mid-section, but this exercise also works your inner and outer obliques (the flat muscles that run down the sides of your torso), as well as your rectus abdominals and latissimus dorsi.

It will help to shift excess weight around your middle, which is a major contributing factor in the development of disease.

Done regularly, you will see improved muscle tone and increased range of motion. This can help improve posture and prevent slouching, minimise injuries during sports and daily activities.

VARIATIONS

Try this move holding a medicine ball or dumbbell, touching the weight gently to the floor on each side.
You can make it harder by lifting your feet slightly off the ground.

 


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.

Comments

Sasha B.
29 March 2016

Sasha B.

Emma, they are exercises that all Russian athletes do for their abdominals. Hence the name. And you know the Russians are famous for their athletes. So they are definitely worth doing!

Sarah L.
28 March 2016

Sarah L.

I need something to deal with the wobbly bits at the side, and this looks just the job. I think I remember hooking my feet under those gym benches at school - definitely takes me back.

Emma C.
28 March 2016

Emma C.

I have never heard of this move before but it looks very effective. I wonder why they're called 'Russian' though??

Aimee W.
26 March 2016

Aimee W.

The standing version of this is epic

Matthew C.
24 March 2016

Matthew C.

My personal trainer (from years gone by) had me do 100s of these. I could really feel the burn.

craig t.
23 March 2016

craig t.

I learned this move when I was a teenager by our rugby coach. I'd forgotten all about it til now, so will give it another go.

Would you like to post a comment? Please register or log in.

Log In Register

Share this

Subscribe

Popular Posts

By continuing to use our site, you are agreeing to the use of cookies. You can change this and find out more by following this link.