A toned midsection can be hard to achieve unless you've got the right mix of exercise and diet. While exercise alone won't carve out a six-pack, the Russian twist can help! Coupled alongside a healthy diet and solid workout routine, this core-carving exercise is just what's needed to make your abs pop.
Warning: you might find yourself shouting obscenities after a few rounds of Russian twists because of how much you can feel it working deep in the core muscles. "The Russian twist is an excellent ab exercise because it doesn't just work the rectus abdominis (front ab muscles), it also incorporates the transverse abdominal muscle (TVA)," said Heather Neff, CPT. "The TVA is a deep muscle that runs along the sides [of the midsection] just under the obliques." When you strengthen and work the TVA, it acts just like a girdle and pulls everything inward, giving you that appearance of a flat belly.
Along with the TVA and rectus abdominis, the Russian twist incorporates the obliques and lower back as well. This exercise is everything you need for a tighter core in 360 degrees!
How to Do the Russian Twist
The Russian Twist can be done just about anywhere. All you need are your body and a floor to sit on. Here are Neff's tips on how to do it right:
- Sit on the ground with your knees bent and your heels about a foot from your butt.
- Slowly recline backward until you feel your lower abs engage. It is really important, and difficult, to keep your back straight, but don't let it curve.
- Place your arms out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
- Pull your navel to your spine and twist slowly to the right. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through centre and rotate to the left. This completes one rep.
- Do 16 full rotations to complete a set.
Tips When Doing The Russian Twist
- Though this is a great exercise that works your total core, make sure you are not putting too much strain on your lower back as you twist. "If you feel a lot of pressure in the lower back, simply lean forward just a bit until it feels more comfortable," Neff said.
- "You never want to hold your breath during exercises," Neff explained. "Your muscles need oxygen, so pull it in and breathe away!" The best way to manage your breathing patterns is to always think about exhaling during the most difficult part of the exercise.
Here are a few variations of the Russian Twist for when you are ready to advance in the exercise and add some more intensity!
Intermediate Seated Russian Twist
"You would perform this variation in the exact same way as the traditional twist, except that you need to elevate your feet off of the floor by just a few inches," Neff told us. This will increase the resistance and help put even more focus on the lower abs.
Russian Twist With a Weight
"Adding weight to the Russian twist is the ultimate challenge," Neff said. "You'll notice more engagement of the obliques and TVA when you add some weight." Simply hold the weight with both hands and centre it at the chest as you twist away. The farther you hold the weight from your chest, the more challenging the move will become.
Advanced Russian Twist With a Weight
Now we're talking! Want the ultimate challenge in the Russian Twist department? "Raise those legs off the floor by a few inches and twist, all while holding your weight plate," Neff directed.