Russian Twist
Russian Twist strengthens your core, obliques, and spine. It's a total core exercise that also works your balance, builds stability in your spine, and trims your mid-section all at once.
INTERMEDIATE
Weighted Russian Twist
Weighted Russian Twist is an effective way to build your core and shoulders. It can also help to increase your waist size because your oblique muscles may get larger on top of or under the fat.
Instructions
- Sit on the floor and lift your feet off the floor, bending your knees.
- Then, while holding the medicine ball, slowly rotate your torso to the left and touch the medicine ball to the floor. Your legs should move slightly to the right during the movement to increase trunk rotation. Keep your core tight.
- Now turn your torso completely to the right and touch the medicine ball to the floor again. Your legs should move slightly to the left as you rotate to increase your torso rotation. Keep your core tight.
- Repeat for the desired number of repetitions.
Tips
- As an alternative to a medicine ball, you can use a dumbbell or plate.
- Keep your back straight as you move to protect your lower back.
- Always shorten your core and keep it tight during the exercise.
- The heavy Russian crunch engages the external and internal obliques, which are needed for trunk rotation and lateral flexion.
Alternative Exercises
Bicycle Crunch
Bicycle Crunch is the variations in bicycle crunches. This exercise works on both abs and obliques and also helps in toning the thighs and side abdominal muscles. Bicycle Crunch also improves core strength, stability, balance, and coordination.
Side Plank With Reach Under
Side Plank with Reach strengthens your core without stressing your back. The added upper-body movement increases the demand placed on the shoulders and triceps.
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