Love them or hate them, abdominal exercises are essential for strong backs and burning belly fat. The Russian Twist is a very simple but effective exercise and is suitable for all fitness levels.
Set aside a few minutes each day and you will soon see and feel the difference. Here’s how:
1. Lie on the floor with your knees bent and feet flat on the ground, or underneath something which will stop them moving.
2. Lift your torso so you create an imaginary V-shape with your thighs. Make sure you keep the spine straight. Extend your arms straight out in front of you with your hands laced on top of each other.
3. Raise your core, take a deep breath and slowly twist round to the right as far as you can with your arms level with your rib cage. Hold for a second, then breathe out as you move back to the starting position.
4. Repeat the movement to the left.
Repeat as many times as required, remembering to keep breathing through the exercise.
The Russian Twist is a great workout for the whole abdomen. Most core exercises just work on your mid-section, but this exercise also works your inner and outer obliques (the flat muscles that run down the sides of your torso), as well as your rectus abdominals and latissimus dorsi.
It will help to shift excess weight around your middle, which is a major contributing factor in the development of disease.
Done regularly, you will see improved muscle tone and increased range of motion. This can help improve posture and prevent slouching, minimise injuries during sports and daily activities.
Try this move holding a medicine ball or dumbbell, touching the weight gently to the floor on each side.
You can make it harder by lifting your feet slightly off the ground.
Emma, they are exercises that all Russian athletes do for their abdominals. Hence the name. And you know the Russians are famous for their athletes. So they are definitely worth doing!
I need something to deal with the wobbly bits at the side, and this looks just the job. I think I remember hooking my feet under those gym benches at school - definitely takes me back.
I have never heard of this move before but it looks very effective. I wonder why they're called 'Russian' though??
The standing version of this is epic
My personal trainer (from years gone by) had me do 100s of these. I could really feel the burn.
I learned this move when I was a teenager by our rugby coach. I'd forgotten all about it til now, so will give it another go.