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How to Do a Russian Twist

How to Do a Russian Twist

In order to perform the Russian Twists, you have to follow some specific guidelines. Read the FitnessVigil article to find step-by-step instructions on performing the exercise in 4 different ways.
Sheetal Mandora
Disclaimer: This article is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.
What is a Russian twist? It is an exercise where the target is the abdominal muscles. As the name suggests, the abdominal muscles are worked on to make them stronger. Along with the abdominal muscles, even your lower back muscles are worked on. This original twist doesn't include any fitness equipment, however, many trainers like to use weights and medicine ball as variations. The level of these exercises is intermediate. So anyone, who is undergoing fitness training, regardless of fitness level, can perform this abdominal exercise. Remember, this is not a sport, but an exercise routine which can be performed in the gym, or from the comfort of you own home.
Russian Twist ...
while Sitting
  • Place an exercise mat on the floor and sit on it.
  • Keep your knees bent at 90º angle and heels planted on the floor.
  • Extend both hands in front of you and clasp them in front of your stomach.
  • Lean back slightly and keep your back straight.
  • Twist your torso, taking shoulders and chest towards right side. Breathe normally.
  • Now twist towards the left side. Keep a fluid movement from right to left.
  • Do 3 sets of 15 to 20 reps each side; you can increase the sets over time.
while Standing
  • Take the medicine ball in both hands, keep feet slightly more than shoulder-width apart.
  • Keep your back and legs straight, shoulders relaxed, and feet firm on the floor.
  • Extend both arms in front and hold the medicine ball at shoulder level.
  • Now twist towards your right keeping both arms straight throughout.
  • Twist as far, towards the right, as you can go. Repeat on the left side.
  • Do 3 sets of 15 to 20 reps each side; you can increase the sets over time.
with a Medicine Ball
  • Place an exercise mat on the floor and sit on it with the medicine ball.
  • Keep your knees bent at 90º angle and place your heels planted on the floor.
  • Hold the ball with both hands, keep close to chest, your elbows out, and shoulders relaxed.
  • Make sure your back is straight, and breathe normally throughout the exercise.
  • Twist towards your right and then to the left side. Keep your chest up at all times.
  • Do 3 sets of 15 to 20 reps each side; you can increase the sets over time.
with a Kettlebell
  • You can do this exercise standing up, or while seated.
  • Hold the kettlebell as you would the medicine ball.
  • Keep back straight, shoulders relaxed, and chest out.
  • If you want to do a seated kettlebell twist, then follow the steps given above for the "Seated Twist".
  • And, if you want to do a standing kettlebell twist, then follow the steps given above for the "Standing Twist".
  • Do 3 sets of 15 to 20 reps each side.; you can increase the sets over time.
These were some simple to follow exercises which you can perform. Including these exercises into your regular workout routine can be more beneficial if you like to play sports like baseball, golf, lacrosse, etc. Here, the abdominal muscles are twisted from side to side a lot, and the specific twists can be very helpful in keeping them strong. As I mentioned earlier, you can do these exercises at the gym, or at home.