![]() The cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. The cookie is used to store the user consent for the cookies in the category "Performance". This cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other. The cookies is used to store the user consent for the cookies in the category "Necessary". The cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional". The cookie is used to store the user consent for the cookies in the category "Analytics". ![]() These cookies ensure basic functionalities and security features of the website, anonymously. For an easier variation, drop the weight.Necessary cookies are absolutely essential for the website to function properly. Slowly return to center, and repeat on the left side, continuing the movement in one fluid motion. Keeping a flat back and stable core, rotate your torso and roll onto your right shoulder. Hold the dumbbell at eye level in outstretched arms. Lean back while walking yourself out along the ball until your shoulders and upper back touch the ball. Start by sitting on the exercise ball with your feet flat on the floor. Return to center, then rotate to the left and slam the ball on the left side. Keeping the ball at your chest and your back straight, rotate your torso to the right, slamming the ball on the ground to your right side. Lean back to a 45-degree angle, feet flexed with heels touching the floor. Sit with knees bent, feet flat on the floor, holding the medicine ball in front of chest. Return to center, then rotate to the right, continuing the movement in one fluid motion. Start with the ropes at your chest with your back straight, then rotate your torso to the left. Lean back so torso and upper body are at a 45-degree angle, holding one end of the rope in each hand. Start in a seated position with heels on the ground and knees slightly bent. With elbows bent and hands grasping each side of the dumbbell, rotate your torso from one side to the other. Holding a dumbbell at your stomach, lean back so that your torso and upper body are at a 45-degree angle. Sit at the top of a decline bench with legs resting through the pads. This is a variation that focuses on your abdominals and obliques. This is a great progression from the standard bodyweight Russian twist. With elbows bent and hands grasping each side of the dumbbell, rotate your torso from one side to the other. Russian Twist Adaptations Weighted Russian twists. Lean back so that your torso and upper body are at a 45-degree angle. Holding a dumbbell at your stomach, sit on the floor with your knees bent and feet off the floor. Return to center and repeat on the right side.įor more of a challenge, try the open-arm twist with feet in the air with shins parallel to the floor and legs uncrossed. ![]() ![]() Contract through your abdominals while keeping chest lifted to achieve balance on your tailbone. Open your left arm until it is slightly past your shoulder, and twist torso to the left to follow your arm, but keep the rest of your body stable. Start in a seated position with heels on the ground and knees bent. Focus on twisting from your torso, not your shoulders. Before attempting any variations or adding weight, make sure you nail the proper form of the Arm Russian Twist. ![]() Remember to breathe: Holding your breath creates more intra-abdominal pressure, which actually restricts the ability of your muscles, explains Miklaus. The anti-rotation Russian twist is simply a Russian twist in which only the weight moves while the trunk remains motionless. For all Russian twist variations, be sure to sit tall with a flat back and avoid collapsing your shoulders in toward your hips and rounding your lower back. #RUSSIAN TWIST EXERCISE HOW TO#How to do it: Start in a seated position. Once you’ve mastered that, try adding one of these five Russian twist variations into your weekly mix. If not done properly, you risk injuring your lower back. That said, make sure that when you do Russian twists, you’re doing them right.” The best core exercises are ones that provide stability through movement, like squats and deadlifts. “Do them occasionally-once per week is enough. “Consider Russian twists like bicep curls for your core,” Kara Miklaus co-founder of WORK Training Studio, says. ![]()
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