Russian Twists

Today's exercise is Russian Twists , an excellent rotational exercise to strengthen the core muscles with particular focus on the obliques. This exercise also helps improve stability and balance.

Correct technique

To perform Russian Twists correctly and get maximum effect without injury, follow these steps:

  1. Sit down on the floor with your knees bent and your heels planted on the ground. Lean back slightly so that your body forms a V shape.
  2. Hold your hands in front of you, either empty-handed or with a weight (such as a dumbbell or medicine ball), making sure your back remains straight.
  3. Pull in your stomach and slowly rotate your upper body from side to side, keeping your hips and legs stable. Make sure you rotate from your core, not just your arms.
  4. Exhale as you rotate to one side and inhale as you return to center. Repeat on the other side.

Common errors

Here are some common mistakes when performing Russian Twists and how to avoid them:

  • Using the arms instead of the core: Many people only swing the arms instead of rotating the entire upper body. Be sure to use your abdominal muscles to perform the movement.
  • Too fast rotation: Doing the exercise too fast can reduce the effect and increase the risk of injury. Focus on controlled rotation.
  • Poor posture: Dropping your back or leaning too far back can strain your lower back. Maintain a neutral spine throughout.
Modifications and variations

Russian Twists can be modified and varied to suit different fitness levels and goals:

  • Bodyweight Russian Twists: Performed without weights for beginners who want to focus on technique.
  • Medicine Ball Russian Twists: Hold a medicine ball to add resistance and make the exercise more challenging.
  • V-Ups with Twists: Start in a V-sit position and rotate your sides while keeping your legs off the ground for extra core resistance.

Repetitions and sets

The number of repetitions and sets will depend on your level of training:

  • Beginners: 2-3 sets of 10-12 rotations on each side.
  • Intermediate level: 3 sets of 15-20 rotations on each side, with a light weight.
  • Advanced: 4 sets of 20-30 rotations on each side, with heavier weights.

Remember to keep a steady pace and focus on using your core muscles throughout the exercise.

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