Proper execution of Russian twists: A personal coach reveals common mistakes and provides correct techniques for performing Russian twists effectively
The Russian twist is a popular exercise that strengthens the core, obliques, back, and enhances balance and stability. To perform this exercise correctly, follow these steps:
- Sit on the floor with your legs out straight and lean back slightly, maintaining a straight back for effective and safe execution.
- Lift your feet off the floor and twist from side to side.
- Coordinate your breath with each twist, breathing out on twists and in when returning to the center.
- Ensure controlled, smooth torso rotations for better stability.
- Using only arms in Russian twists reduces effectiveness; initiate the twist from the torso, keeping arm movements minimal.
- Actively focus on your balance while twisting your torso and lightly touching the floor on either side.
- Hunching back during Russian twists reduces core activation and strains the back; keep your spine straight and chest up to engage the core correctly.
- Over-rotating during Russian twists can strain the lower back, so be mindful of your range of motion.
- Speed over form is a common mistake in Russian twists, as focusing on speed can compromise form and reduce core engagement.
Chris Pruitt, a certified personal trainer with the American Sports and Fitness Association, offers tips to activate the right muscles and protect against injury. Chris is also the CEO of WorkoutHealthy.com, where he provides insights into fitness trends, gym equipment technology, effective health club management, diet/nutrition lifestyle, and all things entrepreneurial related.
Once you have mastered the basic Russian twist, you can add a weight to increase the challenge. Hold a dumbbell or kettlebell at chest level as you perform the exercise for an added boost.
Remember, it is important to check your technique to get the best results from the exercise. By following these tips, you can effectively strengthen your core and improve your balance and stability with the Russian twist.
Read also:
- anticipatedincrease in uninsured individuals may burden local healthcare facilities
- AdaptationWeek for Combating Climate Change
- Method for Eradicating Algae and Diatoms in a Reef Aquarium - Copepods as a Solution
- Researchers delve into unexplored territories of cardiovascular wellness with the Apple Watch
