Russian Twists

Russian Twists is an excellent exercise which 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 .

Correct 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 that 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 weights.
  3. Twist your upper body to one side while keeping your feet on the ground, then back to the other side. This is one repetition.
  4. Continue twisting from side to side in a controlled motion, keeping your abs engaged throughout.

Common errors

Avoid these typical mistakes when making Russian Twists:

  • The back is not straight : Many people curve their backs, which can lead to back injuries. Keep a straight back at all times.
  • Movement with the arms instead of the upper body : Remember that it is your upper body that must turn, not just the arms.
  • For fast execution : 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:

  • Remove the weight : Perform the exercise without weight to focus on the technique.
  • Lift your 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 increase the 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 as you turn to each side and inhale as you return to center.

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