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Russian twists are a popular exercise that targets the core muscles, including the abs, obliques, and lower back. This exercise is done by sitting on the floor, lifting your feet off the ground, and twisting your torso from side to side while holding a weight or medicine ball.
What muscles do Russian twists work?
The primary muscles worked during Russian twists are the rectus abdominis, obliques, and erector spinae. The rectus abdominis muscles are the six-pack muscles located on the front of the abdomen, while the obliques are the muscles on the side of the abdomen. The erector spinae muscles are the muscles that run along the spine and help to support the lower back.
What are the benefits of Russian twists?
There are several benefits of doing Russian twists, including:
- Strengthening the core muscles
- Improving balance and stability
- Reducing the risk of lower back pain
- Increasing flexibility and range of motion
- Burning calories and losing weight
How to do Russian twists?
Here are the steps to perform Russian twists:
- Sit on the floor with your knees bent and your feet flat on the ground.
- Lean back slightly and lift your feet off the ground, keeping your knees bent.
- Hold a weight or medicine ball with both hands in front of your chest.
- Twist your torso to the right, bringing the weight or ball towards the floor.
- Pause for a moment, then twist your torso to the left, bringing the weight or ball towards the floor on the other side.
- Repeat for the desired number of reps.
How many reps and sets should you do?
The number of reps and sets you should do depends on your fitness level and goals. If you're new to exercising or have weak core muscles, start with 2-3 sets of 10-12 reps. As you get stronger, you can increase the number of sets and reps. Aim to do Russian twists at least 2-3 times per week.
What are some variations of Russian twists?
There are several variations of Russian twists you can try to add variety to your workout and challenge your core muscles in different ways, including:
- Adding weight or a medicine ball
- Doing the exercise on an exercise ball
- Doing the exercise with straight legs
- Doing the exercise with a resistance band
Are Russian twists safe?
Like any exercise, Russian twists can be unsafe if not done properly. To avoid injury, make sure to:
- Start with a light weight or no weight at all
- Engage your core muscles throughout the exercise
- Avoid rounding your back or twisting too far
- Make sure your feet and knees are stable and not wobbling
Conclusion
Russian twists are a great exercise for strengthening the core muscles and improving balance and stability. They can also help reduce the risk of lower back pain and increase flexibility and range of motion. By following the proper form and safety guidelines, you can safely incorporate Russian twists into your workout routine and achieve a stronger, more toned core.