Not all abdominal exercises were created equal; no amount of crunches will build you the core of your dreams. Instead, you should find exercises that target all the different abdominal muscles and combine them with full-body exercises and good nutrition.
but if you are little time, what abdominal exercise do you do? The answer: Russian twists. Russian twists are great for working all the muscles in your core. Even better, this move can help strengthen and stabilize your lower back and improve your balance.
But how do you do a Russian twist and what are the best mods to try? Read on to find everything you need to know about this powerful move.
How to do a Russian twist
To do a Russian twist, sit on an exercise mat (if you don’t have one, we’ve handpicked the best yoga mats for home workouts), and engage your core as you lean back, lifting your legs off the floor, so you’re in a V-shaped position. You can cross your legs if it helps and knot your hands in front of your body. Bracing your core, twist your torso from side to side and think about lowering your hands to your sides as you twist. Follow your hands with the line of your eyes. Continue twisting from side to side without dropping your legs to the ground.
Remember to keep the movement slow and controlled. Do not arch your back during the movement or lean too far back. It’s also worth noting that Russian twists are one of those ab exercises that put a bit of pressure on your lower back, so if you’re struggling with back pain, it’s worth checking with your doctor before doing it. Add them to your regular exercise routine.
What are the benefits of Russian twists?
Russian twists target all of the abdominal muscles: the rectus abdominis, which is the abdominal muscles that run down the front of the stomach and are the ones that are visible in a “six pack,” the transversus abdominis, which is the most deep abdominal muscles; and the obliques, which run along the side of the torso.
The movement involved in a Russian twist forces you to really engage your core to stay seated, but it also works on your stability and targets your lower back muscles. These, in turn, can help with your posture.
Far from being just an aesthetic goal, a strong core is important to many sports, including running and weight training.
What are the best Russian twist mods?
If you find Russian twists too challenging, you can try the same exercise with your feet on the ground. To do this, sit on your sit bones and lean back so you feel your core engage. Keep your legs out in front of you, with your knees bent and your feet flat on the floor. Engaging your core, twist from side to side.
Alternatively, if the Russian twist is too much for your lower back or pelvis, you can try a modification where you kneel instead of sitting on the mat. To do this, kneel on your mat and lean your upper body back until you’re at a 60-degree angle. Engage your core and glutes, and twist your torso from side to side.
If you find Russian twists too easy, why not add some weight to the movement? Do the same twist, but hold a adjustable dumbbell or kettlebell in your hands and lower the weight to the floor on each side of your body as you twist. You’ll feel the burn in no time.
Other exercises to try
Looking for more exercise inspiration? We have hand selected the best abdominal workouts to try for free here, as well as the exercise that is better than squats to strengthen the glutesthe ab exercises JLo swears byand the dumbbell workout with over 1.3 million views.
