How To Do Russian Twist
Russian Twist is a core body exercise that strengthens all parts of your abdominals, including your obliques, for a toned waistline and a stronger back. The twisting motion of the Russian Twist is the key to this move. By rotating with your abs from side to side, you are firing up the muscle fibers around your waist as well as pulling in the lower abs for a strong, flat tummy. If you want to learn how to do Russian Twist you will have another great ab move in your arsenal. Best of all your new move not only strengthens the ab muscles you get in a plank or a v-up, but adds the oblique muscles to the picture as well. The Russian Twist is awesome just the way it is, but you can also add holding a dumbbell, a medicine ball or another object that adds a little more weight. However, always learn the move free of weight. This will strengthen your muscles without putting your back at risk. Once you are confident in this motion, adding the weight of the ball will really make you feel those muscles work!
It is crucial to pull your lower abdominals in during this move. Imagine you are zipping up a tight pair of pants. This is the same muscle contraction you should use the entire time you are twisting with the medicine ball. Make sure to keep breathing. Also, it takes a conscious effort to relax your hip flexors.
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Here are the steps to performing Russian Twist
1) Start seated with knees bent and feet flat on the floor, holding one dumbbell with both hands in front of chest. Keeping the spine long and the abdominals tight, lean back slightly and lift the feet a few inches off the floor. (To modify, keep the feet on the floor.)
2) Slowly twist the torso to the left and bring the dumbbell beside the left hip. Return to center, and then slowly twist to the right and bring the weight beside the right hip to complete one rotation.
Targets: core, back