Core training is a crucial element for overall health and physical performance. Among more effective exercises to develop the force and core stability, the “Russian Twist” stands out for its ability to involve different muscle groups.
In this article, we will explore how to correctly perform the Russian Twist, the muscles involved and some variations to keep the workout always stimulating!
Index
Performing the Russian Twist: Step by Step
The Russian Twist is a relatively simple exercise, but correct execution is essential to maximize the benefits and reduce the risk injuries.
Here's how to do it:
- Initial position: Sit on the floor with your knees bent and your feet placed firmly on the ground. Lean your torso slightly backwards, keeping your back straight.
- Handle: With both hands, grab a weight (such as a dumbbell, bumper, or medicine ball) and lift your legs off the ground, keeping your feet anchored.
- Movement: Begin rotating your torso from side to side, touching the floor next to you with your weight with each rotation. Make sure the movement comes from your core, engaging your obliques.
- Control: maintain control of the movement, avoiding rushing. The key is to focus on muscle contraction and control your weight during each phase of the movement.
- Breathing: Breathe regularly during the exercise, exhaling as you rotate your torso.
Muscles Involved
The Russian Twist is a complete exercise that involves several muscle groups, mainly focus on the central area of the body.
The muscles involved include:
- Oblique abdominals: These muscles, located along the sides of the abdomen, are responsible for twisting the torso during the Russian Twist.
- Rectus Abdominis: the twisting movement also activates the rectus abdominis, helping to develop strength in the front of the core.
- Muscles of the Lower Back: The Russian Twist also requires the involvement of the lower back muscles to stabilize the spine during the movement.
- Shoulder Stabilizer Muscles: Depending on the weight used, the shoulder stabilizing muscles are activated to maintain weight control during the rotation.
variants
To make your workout more varied and challenging, you can try some variations of this exercise. Here are some options to consider:
- with Medicine Ball
Replace the weight with a medicine ball to increase the challenge and improve muscle engagement.
- with Bumper plates
Use bumper plates to vary the intensity of the exercise.
- on Ball Fitness
Sit on a fitness ball to increase instability and further engage your stabilizing muscles.
- with Raised Leg
Lift one leg off the ground during execution to accentuate the activation of the oblique abdominals.
Integrating this skill into your workout routine is an effective way to strengthen your core and improve body stability.
Always remember to perform the exercise correctly, paying attention to form and control of movement.
Experiment with variations to keep your workout routine interesting and challenging. With consistency and commitment, the Russian Twist can become a key element in developing a strong and functional core.
And you, did you know the benefits of this exercise? Let us know in the comments what you think and remember to follow us on our telegram channel 
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