- Russian twists are a popular abdominal exercise for working the oblique muscles on the sides of the body.
- But common mistakes, like going too fast or using too much weight, can make exercise less effective.
- Get the most out of abs workouts by slowing down and perfecting your technique, says a trainer.
Russian twists can help you develop strong abs at home and you don’t need equipment to make them work.
Starting off with bodyweight Russian twists can help you dial in your form and develop a strong and stable core, fried miriam, New York-based personal trainer and founder of Strong MFhe told Insider.
Fixing common mistakes, like spinning too much or using momentum, can make your workout more effective. Focus on slow, precise movements with good form, Fried said.
Keep your feet on the ground at first.
The Russian twist starts from a sitting position with the knees bent. Fried recommends starting with your feet planted on the ground in front of you so you can move with control. Lean your torso back about 45 degrees, keeping the tension on your abs to stay stable.
“Concentrate on feeling your core,” he said.
Then extend your arms out in front with your hands together, turning your torso to the side, making sure to twist through the shoulder rather than just crossing your arms.
Return to the center and repeat on the other side.
As you get comfortable with the movement, you can increase the tension on your abs by lifting your feet so that your shins are parallel to the floor, maintaining the 45-degree angle of your torso.
Make sure your hips stay square and as still as possible; Leaning them back and forth while turning defeats the purpose of the movement, as you are not forcing your core to work to stabilize itself.
Slow down the movement
The benefit of Russian twists compared to other abdominal exercises is that the rotational movement works your obliques, the abdominal muscles along the sides of your core.
To get the most out of rotations, slow down, Fried said. Speeding up the rotation means that your abs are not holding as much tension (which is the goal of the exercise).
Slowing down can also prevent you from spinning excessively, which, according to Fried, is another common mistake.
Rotate just enough that you can feel the sides of your abs work, then return to center. If your lower back begins to twist or sag, you are going too far.
“Don’t break your back,” he said.
Please wait before adding weights
Since the abdominal muscles are relatively small in size, their own body weight is often more than enough to work your core. Even a little extra resistance can really add to the challenge, and many people will grab a medicine ball, kettlebell, or other weight for Russian twists.
But you’ll benefit more from the movement if you do it correctly without weights, rather than loading yourself up and letting your form deteriorate, according to Fried.
Try unweighted Russian twists to nail the technique, he said. Then if you want to increase the challenge, add weight gradually.
