You can do a variation of the Russian twist with just your body weight and a comfortable surface to sit on. With Russian twists incorporated, you can get a good workout and a sore core with just a ten to fifteen-minute core workout.Īnother benefit to this exercise is that no equipment is necessary. The higher the intensity of your exercise, the more calories you’ll burn. This exercise is also great for burning calories. A stronger core also helps improve your posture, potentially reducing back pain. The more you do, the stronger your core will become, which helps improve your balance, stability, and overall spine function. Since Russian twists target all the muscles in your core, you can expect a solid workout if you incorporate this exercise. There are many core benefits of adding Russian twists to your upper body regimen.įirst, you’ll strengthen your core. The kettlebell Russian twist isn’t as explosive and incorporates controlled movement. This exercise is good for muscular hypertrophy and neurological strength adaptation. This type of variation is considered a non-calisthenic option. Then, you’ll move the kettlebell from one side of your body to the other, activating your core muscles. You’ll sit with your glutes set squarely on a mat, and then you’ll lift your feet off the ground with your back straight. The kettlebell Russian twist feels best if done on a padded mat on the ground. Kettlebell Russian twist. This is a weighted adaptation of the standard Russian twist. Focus on keeping your hips off the mat in a straight line while keeping your neck in a neutral position. A side plank targets your obliques and abdominal muscles but can add extra stress to your neck. Instead, you’ll stay in a static position. For this exercise, you won’t be moving your body. Side plank. This is an isometric variation. This contracts your core muscles with less strain on your neck, which Russian twists can cause. To do this adaptation, you’ll lie down and reach alternating hands to touch your heels. Heel touches. This is a variation that focuses on your abdominals and obliques. The added weight increases resistance in your core, helping you feel it working in your obliques more. The same technique is used, but you’ll add a heavy object like a dumbbell, medicine ball, or large water bottle if you don’t have exercise equipment nearby. Weighted Russian twists. This is a great progression from the standard bodyweight Russian twist. There are many adaptations of the Russian twist. Avoid letting your hips drop, turning your feet, or using the momentum of your body. You’ll want to focus on your balance, posture, and stability ball control. It’s important to maintain your posture throughout the entire exercise. Keep your feet flat on the ground and your back straight while turning to the opposite side. Then, twist, using your stomach and shoulders to rotate onto one shoulder. Hold your arms straight in front of your chest, keeping your palms together. Make sure your knees are bent at a 90-degree angle. You’ll want your upper back on the ball with your hips held out straight in front of your body. You will start by lying on top of a stability ball to do a standard Russian twist. Secondary muscles that are activated by the Russian twist include: The activated muscles are mostly layered over top of each other in your general stomach and intestinal area. Your obliques work as secondary stabilizers and movers. Its primary purpose is to activate your abdominal muscle group located over the lower portion of your torso. The Russian twist is an isolation exercise. Russian twists primarily target three main muscles: This exercise got its name because it was used in the Cold War by Russian soldiers. It’s an exercise widely used by athletes. This movement brings great rotation into your core. To do a Russian twist, you’ll rotate your torso from side to side while sitting in an upright position with your feet lifted off the ground. This move works your obliques while also targeting your shoulders and hips. Russian twists are a great core exercise. You can make it more challenging or easier depending on where you are in your fitness journey. The best part about the Russian twist is that it is an easy exercise to modify. They’re straightforward, and after a few repetitions, you’ll really feel them working your core. Russian twists are a great beginner exercise.
0 Comments
Leave a Reply. |