In the realm of fitness, there are isolation and compound movements where the former targets a specific muscle while the latter targets several muscle groups at the same time. To get a wholesome workout, one can try a blend of both, isolation, and compound exercises. One such isolation exercise that finds its way into many exercise programs is the Russian twist. It can be done as a fun exercise with a partner or even as hard-core training exercise by athletes who wish to develop extreme strength in their core and obliques.
Russian twist and its target muscles
Russian twists work the muscles present in the hip, back, shoulders, and abs in the upper body. It works the obliques and core muscles while demanding stability from the hips, back and shoulders.
“This abdominal exercise works the six packs [rectus abdominis] muscles and the obliques present on the lateral side of the abdominal region,” says Purvi Panchal, a strength, conditioning, and post-rehab fitness trainer from Bengaluru. “Thus, it is a good accessory exercise for abdominal muscles.”
Progression in doing Russian twists the correct way
Russian twists involve a simple functional movement i.e. twisting motion of the torso in a seated position. Based on your fitness level – one can progress through different steps involved in doing Russian twists with the correct form.
“At a beginner’s level, the Russian twist is done by being seated on the ground, with a slight lean backwards and with the legs stretched straight in the front,” says Panchal. “One can either hold a ball or light weighted dumbbell in the hands [to add resistance], twist the upper body, tap the ball/dumbbell to the ground, and come back to the center and give a small pause. Then twist to the other side, tap, and come back to the center and repeat for the required number of repetitions.”
To progress from the beginner’s level, one can try and change the positioning of their feet on the ground or even the pause between each twist.
“From legs stretched straight, to bending the knees to form a slight arch and then lifting them completely off the floor to balance the body only on the glutes, makes the exercise more advanced. It increases the pressure on the abdominals,” says Panchal.
Not giving a pause at the center between each twist and continuously moving the torso while twisting from side to side increases the difficulty and intensity.
“It can be made more difficult by raising the legs even higher, leaning back and not tapping the ground and just twisting continuously on either side,” she adds.
Why Russian twist is not an exercise for all?
Despite being an exercise that might seem simple to do, it can still be dangerous and cause an injury when done incorrectly.
“Since the exercise involves core activation and twisting the upper body creating a load on the back, it is not a very good exercise for people who have a lower back issue or a spinal issue,” says Panchal.
She adds, engaging the abdominal muscles and glutes while doing Russian twists prevents the entire load from falling on the back and helps avoid injury. Proper breathwork is also important.
“Exhale through the mouth while twisting and inhale while coming back to the centre. Breathing using a wrong technique, can increase the chances of getting a catch in the lower back,” emphasizes Panchal.
Other benefits of Russian twist
Apart from strengthening the core, Russian twists are a fun exercise activity for couple. “While doing it with a partner, two people can sit side by side, and pass the ball to each other,” says Panchal.
It is also a preferred exercise by athletes who wish to generate power for some of the athletic activities or sports that might involve sudden twisting of their torso during the game.
“There are twisting variations in Russian twists that will help athletes generate power laterally form the obliques, for instance while turning the body to throw a ball, etc. This makes it a very good exercise for athletes, where such kind of movements are required,” she adds.
Other benefits of Russian twists include, increased core strength, spinal muscles strength, improved balance and burning fat.
Takeaways
- Russian twists exercises strengthen the abdominal muscles and help build core strength.
- They also help work the shoulder and hip muscles, build strength in the spinal muscles, and improve balance.
- Resistance can be added while doing Russian twists by holding a ball/light weighted dumbbell or kettlebell while twisting the upper body.
- Russian twists are not recommended for people with back pain or spinal issues.
