Russian Twist

To perform the Russian Twist exercise, you don't need any equipment. Follow these setup instructions:

1. Start by sitting on the ground or an exercise mat with your knees bent and feet flat on the floor.
2. Lean back slightly, maintaining a straight back and engaging your core muscles.
3. Lift your feet off the ground, balancing on your sitting bones, creating a V-shape with your torso and thighs.
4. If desired, you can hold a dumbbell or a medicine ball with both hands at chest level for added resistance.

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Lean back slightly, maintaining a straight back and engaging your core muscles and Lift your feet off the ground, balancing on your sitting bones, creating a V-shape with your torso and thighs.

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Follow these steps to perform the Russian Twist exercise correctly:

1. Engage your core by drawing your navel towards your spine and maintaining a straight back.
2. Slowly twist your torso to one side, rotating from the waist, while keeping your feet and hips stable.
3. Pause briefly at the end of the range of motion, feeling the contraction in your obliques.
4. Return to the starting position and repeat the movement on the other side.
5. Continue alternating sides in a controlled manner, maintaining proper form and engaging your core throughout the exercise.

Twist is a challenging core exercise that targets the
obliques
rectus abdominis,
and hip flexors.

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To optimize your Russian Twist exercise, consider the following tips:

1. Start with a lighter weight or no weight at all until you master the proper form and build core strength.
2. Focus on controlled movements rather than speed. Maintain a slow and controlled pace throughout the exercise.
3. Keep your back straight and avoid rounding your shoulders or hunching forward.
4. Breathe steadily throughout the exercise, inhaling deeply through your nose and exhaling fully through your mouth.

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Be mindful of these common mistakes to ensure optimal execution of the Russian Twist exercise:

1. Avoid using momentum to twist your torso. Focus on using your core muscles to initiate and control the movement.
2. Do not strain your neck or shoulders. Keep your upper body relaxed and maintain proper alignment throughout the exercise.

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At BLK BOX GYM, we recommend starting with a manageable number of repetitions and gradually increasing as your core strength improves:

• Beginners: Aim for 8-10 repetitions per side, completing 2-3 sets.
• Intermediate: Progress to 12-15 repetitions per side, completing 3-4 sets.
• Advanced: Challenge yourself with 15-20 repetitions per side, completing 4-5 sets.

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