Russian twists are an abdominal exercise that helps build core muscles and achieve a flat stomach. Athletes can perform variations, such as standing or using weights, but must maintain proper form and control.
A Russian twist is an abdominal exercise that develops explosiveness in your core muscles and helps build your abdominal muscles. The exercise involves balancing your buttocks on the floor while turning your upper body to the left and right. Along with abdominal exercises like sit-ups and sit-ups, Russian twists are vital to achieving a flat stomach or “six-pack.” They are also beneficial for athletes who participate in sports that require explosive upper-body movements, such as baseball, boxing, golf, and hockey.
To perform a Russian twist, the athlete must first lie on his back. The athlete should then bend the knees in the starting position of a standard sit-up: the knees should be at approximately a 90 degree angle, and the thighs and shins should be approximately 45 degrees to the floor. The athlete then lifts their torso off the floor until it is also at approximately a 45 degree angle. The arms should be extended in front of the athlete, with the hands placed just above the knees without touching them.
From this position, the athlete begins the Russian twist by rotating the upper torso so that the arms swing to the right or left. Once he or she has twisted as much as possible in one direction, the athlete should return the arms to the starting position before turning in the opposite direction. The slower the movement of the twist, the more intensely the Russian twist will work the abdominal muscles.
There are several variations of the Russian twist. Instead of extending the arms straight, an athlete may clasp the hands or fold the arms and hold the hands in a “prayer” position. Additionally, it is possible to perform a standing Russian twist by holding a barbell with weights on your shoulders during the twist. There is also the stability ball Russian twist, which involves performing a standard Russian twist while resting your upper torso on a stability ball. It is also possible to add intensity to the standard Russian twist simply by holding weights in your hands while performing the exercise.
Regardless of which variation an athlete chooses, it is important to maintain control and proper form throughout the exercise. While twisting, your back should always remain straight, and there should be no curve in your shoulders. Also, the legs can be raised slightly during the exercise, but it is important to keep them bent at a constant angle, as this helps to isolate the abdominal muscles. The head must remain in line with the shoulders at all times.
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