Russian twist is one of the greatest complex exercises for abs. It works almost all of the abdominal muscle and combines the training of two of the main functions of abdominal muscles – to stabilize and to twist the body.
The upper and the lower part of the abs (Rectus Abdominis) ensure the balance and the side muscles (Obliques) performed the twist movement.
The only valid reason to avoid this exercise is if you have back or lower back injury.
Choose an appropriate dumbbell and sit on a gym mat or on a bench. Grasp the dumbbell at the handle and place your hands one over the other. Lean slightly back, as you keep your feet together until they are slightly above the floor and you are feeling tension in your abdominal muscles. Extend your hands right in front of you and keep them slightly flexed. This is the starting position.
Inhale and start to twist your torso to one side until your arms are parallel to the floor. Return back to the center flex your abs for a second and exhale. Repeat to the other side. This is one rep. Perform 10-15 reps.
- Keep your spine slightly rounded. This will reduce the tension on him and keep it at the abs.
- Try to twist not only your twist first with your abs.
- Keep moderate speed when you perform this exercise. This will increase the time under tension for the muscles and will prevent you from injuries.
- Exhale loudly and strong to make a stronger contraction in your abdominal muscles.