The Russian twist is a great way to add variety to your workouts while also strengthening your core, shoulders, and hips. It’s usually done in repetitive sets and focuses on toning the core muscles with a twisting motion around the abdomen. There are also other variations of the Russian twist that can be utilized to add variety to a workout routine.
The Russian twist is performed by sitting on the floor and bending both knees while keeping both feet together and slightly above the ground. The torso should be kept upright, with the back off the ground at a 45-degree angle, the arms held straight away from the body, and the hands clasped together, or weight can be grasped to increase the challenge. The arms should then be swung in a twisting motion from one side to the other, with each swing to a side serving as one repeat. The tougher the exercise becomes by moving the arms from side to side slowly, the better it works the abdomen. It is critical to keep moving one’s arms during the workout and not stop between repetitions, or the abdominal effect will be lost. Consistent breathing in and out during the movement, as with any exercise, is essential to guarantee proper oxygen flow.
Other variations of this exercise include utilizing weight or a stability ball.
Grounded Russian Twist
If the regular version is too difficult for you, rest your feet on the ground to make it much easier.
Weighted Twist
Grab a dumbbell, weight plate, or medicine ball in both hands and twist in the same way as the original variant, but retain the weight at chest level or tap it to the floor each time.
Punch Twist
Twist left to right while punching across while holding weights at chest level, changing sides each time.
Gym Ball Russian Twist
Use a big ball to make the exercise more difficult. Because your upper body is supported on an unsteady surface during the movement, your core needs to work even harder to maintain your form and balance. Lie on your back with your feet flat on the ground and your upper back on the ball. Hold a weight above your chest and exhale as you twist to the left, inhale back to center, and then do the opposite side.