Yahoo Finance These fun Russian twist variations will fire up your obliques
Russian twists tend to be a staple in many core workouts, and for good reason: This exercise boosts the strength and stability of your obliques, which can actually improve your running performance.
But a classic Russian twist can feel old after a while, which is why learning some Russian twist variations is key to keeping your workouts interesting and effective. With that in mind, Noam Tamir, C.S.C.S., CEO and founder of TS Fitness in New York City, created a workout circuit with four alternate forms of the classic Russian twist for you.
According to Tamir, Russian twists—and their variations—build the core strength and power necessary to improve running speed and efficiency on flat ground and hills. That’s because the cross-body movement of Russian twists—and use of the obliques—mirrors the contralateral movement of running, meaning that when something happens on one side of our body, the opposite will happen on the other side. Think about the way your left arm swings when you step with your right foot.
Additionally, some of the variations Tamir demonstrates below target your rectus abdominis, spine, and shoulders, which translates to more momentum, better form, and a stronger arm swing.
How to do it: Before tackling the variations below, you’ll want to have the basic Russian twist exercise down.
Start in a seated position with heels on the ground and knees bent. Hold both hands out in front of you clasped together. Twist torso to draw hands to left hip, while keeping the rest of your body stable with your core. Contract through your abdominals while keeping your chest lifted to achieve balance on your tailbone. Return to the centre and repeat on the right side.
Perform 10 reps of each exercise listed below, resting 20 seconds in between each exercise. Complete three rounds. Each move is demonstrated by Tamir in the video so you can learn the proper form.
You’ll need a medicine ball and a mini band to complete this workout.
Russian twist with hands behind head
Start in a seated position with heels on the ground and knees bent, hands behind head. Twist torso to the left side, but keep the rest of your body stable. Contract through your abdominals while keeping your chest lifted to achieve balance on your tailbone. Return to centre and repeat on the right side. Continue alternating sides.
Bicycle Russian twist
Start in a seated position with heels a few inches off the ground and knees bent, holding arms straight out in front of your chest, palms touching. Lean back to a 45-degree angle, feet flexed with heels still off the floor. At the same time, extend the right leg out and twist the torso to the right. Then, draw the right leg back in, extend the left leg, and twist the torso to the left. Continue alternating sides.
Russian twist with a medicine ball
Start in a seated position with heels on the ground and knees bent, holding a medicine ball in front of the chest. Lean back to a 45-degree angle, feet flexed with heels still touching the floor. Keeping the ball at your chest and your back straight, rotate your torso to the right, tapping the ball on the ground to your right side. Return to centre, then rotate to the left side and tap the ball on the left side. Continue alternating sides.
Russian twist with a mini band
Start in a seated position with heels on the ground and knees bent, holding arms straight out in front of your chest with a mini band around both wrists. Keep tension on the mini band by pressing the backs of your wrists against the mini band. Twist the torso to the left side, but keep the rest of your body stable. Contract through your abdominals while keeping your chest lifted to achieve balance on your tailbone. Return to centre and repeat on the right side. Continue alternating sides.
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