Tone Your Core and Shoulders with a Russian Twist


russian twist exercise

Introduction:

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A Russian twist is a type of weight-bearing exercise that helps strengthen the abdominal and lower back muscles. What’s great about this exercise is it can be done while sitting in a chair, standing with good posture, or on the ground with only slight modification to the movement. This exercise also helps improve your posture, which can help relieve back pain caused by sitting hunched over a computer for long hours at a time.

Explanation:

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The Russian Twist is a great exercise for strengthening your abs, back, and obliques. It also engages the muscles of your lower back and hamstrings. It does more than any other ab exercise in terms of engaging all the major abdominal muscle groups at once. The name “Russian Twist” comes from its similarity to another effective ab workout that was popularized by Soviet weightlifters who used the move to build their core strength during training sessions without using heavyweights.

The Russian Twist works best when you use a medicine ball or an object about 12 inches in diameter (for example, a telephone book) as shown below: Stand with both feet flat on the ground and lean forward until you can grasp one end of the ball with both hands. Keeping your back straight, twist your torso to the left and then to the right as far as you can. Try not to move your legs and keep them stationary. Pause for a moment after each twist and then repeat.

To do the Russian Twist:

Sit on the ground with your knees bent and your feet together.

Hold your hands together in front of your chest, with your elbows out to the sides.

Lean back a few inches and then twist to the right, bringing your hands to the floor beside you.

Hold for a second, and then twist back to the starting position.

Repeat on the other side.

You can also do the Russian Twist with weight for extra resistance. Hold a plate, dumbbell, medicine ball, or other weight in both hands straight out in front of you. Follow steps 1 through 4 above, but make sure your hips don’t shift as you lean back and twist to each side.

You should be working your core muscles throughout this move, they act as stabilizers to keep your body stable while twisting. If you want an added challenge, try pulsing during the twist (holding it steady at the top of the movement).

You’ll get more of that very important strengthening effect if you pause ever so briefly at the top of each twist before returning to the center, just like swimmers do when they’re doing their laps in the pool.

Benefits of Russian twist:

Strengthening your abs, back, and obliques

Engaging the muscles of your lower back and hamstrings

Working for all the major abdominal muscle groups at once

Reducing lower back pain

Improving core strength

Feel empowered with a stronger body.

Become more confident in any situation.

Feel good about yourself.

This is an excellent exercise for people who like to run or jog. It will help you strengthen muscles that jogging neglects, especially if you tend to hit the trails instead of the pavement. The trail’s unevenness also challenges your core by making it work hard to keep your balance.

One way to use this free time effectively is something called active rest, which means taking advantage of downtime between weight training sets but keeping moving. This helps prevent plateaus in fitness because the body never stops moving and burning calories, but it gives it a chance to recover, which is when muscles grow.

Conclusion:

This is an excellent exercise for people who like to run or jog. It will help you strengthen muscles that jogging neglects, especially if you tend to hit the trails instead of the pavement. The trail’s unevenness also challenges your core by making it work hard to keep your balance. One way to use this free time effectively is something called active rest, which means taking advantage of downtime between weight training sets but keeping moving. This helps prevent plateaus in fitness because the body never stops moving and burning calories, but it gives it a chance to recover, which is when muscles grow.

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