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How to Do a Russian Twist?

  • 19 Oct 2023
  • 2 min read
  • 39 views

Imagine giving your core muscles a lively twist. That’s precisely what the Russian twist is all about! Whether you are a fitness freak or just getting started, learning how to do a Russian twist can boost your core strength in a fun way. A Russian twist primarily targets your oblique muscles and Rectus Abdominis (commonly known as six-pack muscles), aiding in core stability and spine flexibility. Let’s learn the simple steps of this exercise that promises to energise your core routine.

 

Steps to do a Russian twist

Mastering the art of a Russian twist can be a game-changer for those toned abs you have been dreaming of. Let’s see how to do Russian twists with these easy-to-follow steps.

  • Get your position right

Sit on the floor with both knees bent and your feet firmly placed flat. Lean back slightly, making a V shape with your upper body and thighs.

  • Hold your object

Grab a weight or a ball with both hands in front of you. This will be your partner in this core adventure.

  • Twist to the right

Twist your torso to the right side, taking the object with you. Feel your core muscles engage as you twist.

  • Swing to the left

Swing your torso and the object to the left side. Your body must move steadily like a human pendulum, twisting and toning.

  • Keep the rhythm

Repeat the twist, going back and forth. Lift your feet off the ground for an added challenge.

  • Breathe properly

Breathe in as you centre yourself to twist; breathe out as you twist and use your core power. 

  • Stay tall

Keep your spine straight, and avoid slouching. This helps target your core muscles effectively.

  • Build gradually

If it feels tricky, start slow and increase the number of twists as you get stronger.

  • Repetitions

For beginners, aim for 10-15 reps on each side (right to left) per set. As you become more comfortable and strong, gradually increase the number of reps. Allow yourself a short rest of 30-60 seconds between each set. 

 

Diet

A well-balanced diet is vital in supporting your fitness objectives. Keep your body hydrated and maintain a proper, high-protein diet to support muscle functioning and recovery.

If you feel uncomfortable at any stage, consult an expert trainer and your doctor. Understand your fitness level and tweak your exercise regimen accordingly.

 

Conclusion

That’s it! This simple yet effective move can perk up your core and shoulder workout. 

So, if you have learnt how to do a Russian twist properly, grab an object, twist away, and let this exercise take your core routine to a whole new level of vitality and strength. Ensure you have health insurance against any accidents or mishaps that might happen during workout.

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