Not all abs are created equal; no amount of crunches will make you a dream core. Instead, you should find exercises that target all the different abs and combine them with full-body workouts and proper nutrition.
but if you become Time is running out, what kind of abdominal exercises do you do? Answer: Russian twists and turns. Russian twists are great for working all the muscles of the core. In fact, this move can help strengthen and stabilize your lower back and improve your balance.
But how do you do a Russian twist and what’s the best thing to try? Read on to find out everything you need to know about this powerful move.
How do you make a Russian twist?
Join the Russians and sit on the exercise mat (if you don’t have one, we have best yoga mat for a home workout) and tighten your core as you lean back, lifting your legs off the floor so you’re in a V-shape. If it helps, you can cross your legs and tie your hands in front of your body. Tighten your core, twist your torso back and forth, and consider placing your hands by your sides as you twist. Follow your hand with the line of the eye. Continue to rotate back and forth without letting your legs drop to the floor.
Remember to keep your movements slow and controlled. Don’t arch your back or lean too far back during the movement. It’s also worth noting that the Russian twist is one of those abs that puts a little pressure on your lower back, so if you have back pain, it’s worth talking to your doctor before doing it. conventional.
What are the common form mistakes?
If you’re experiencing lower back pain while doing Russian twists, chances are you’re doing something wrong. PhD. Hazel Wallace goes to TikTok to explain. In one video, he demonstrates the wrong technique, moving his legs from side to side of his lower back, swinging his legs back and forth. He then shows how to do it correctly, keeping the hips and lower back in place, and the rotation coming from the ribcage, not the back.
If the practice is too difficult with your feet off the floor, lower them to the floor to ensure you are in the correct position before continuing.
♬ SpongeBob SquarePants Bullshit – Dante9k Remix – David Snell
What are the benefits of the Russian turn?
The Russian twist targets all abs: the rectus abdominis, the abs that runs along the front of the stomach and seen in the “six pack”; the transversus abdominis, the deepest abdominal muscles; and the abs that run down the side of the fuselage oblique muscle.
The movement associated with the Russian twist forces you to really use your core to maintain a seated position, but it also helps with your stability and targets your lower back muscles. These, in turn, can help with your posture.
A strong core is much more than an aesthetic goal, it’s important for many sports, including running and strength training.
What are the best Russian twist mods?
If the Russian twist is too challenging for you, you can try the same exercise with your feet on the floor. To do this, sit on your sit bones and lean back so you can feel your core engaged. Bring your legs in front of you, knees bent, and feet flat on the floor. Engage your core and twist side to side.
Or, if the Russian twist is too much for your lower back or pelvis, you can try an adjustment that involves kneeling instead of sitting on a mat. To do this, kneel on the mat and lean your torso back until it is at a 60-degree angle. Engage your core and hips and rotate your torso back and forth.
If you think Russian twists are too easy, why not add some weight? Do the same twist, but hold an adjustable dumbbell or kettlebell in your hands and lower the weight on your sides to the floor as you twist. You will soon feel the burn.
Other exercises to try
Looking for more exercise inspiration? We’ve picked the best abs to try for free here, as well as better glutes than squats, abs that JLo swears by, and lower body and core workouts. time. weather.
Russian Twists hurting your lower back? Here’s what you might be doing wrong
Not all abdominal exercises were created equal; no amount of sit-ups will build you the core of your dreams. Instead, you need to find exercises that target all of the different abdominal muscles, and pair these with full-body exercises and good nutrition.
But if you are short of time, what ab exercise do you do? The answer: Russian twists. Russian twists are great at targeting all of the muscles in your core. Even better, this move can help strengthen and stabilize your lower back and work on your balance.
But how do you a Russian twist, and what are the best modifications to try? Read on to find everything you need to know about this power move.
How to do a Russian twist
To do a Russian twist, sit on an exercise mat (if you don’t have one, we’ve hand-picked the best yoga mats for home workouts), and engage your core as you lean backward, lifting your legs off the floor, so you are in a V-shape position. You can cross your legs if it helps, and knot your hands together in front of your body. Bracing your core, twist your torso from side to side, and think about lowering your hands to the side of you as you twist. Follow your hands with your eyeline. Continue to twist from side to side without dropping your legs to the floor.
Remember to keep the movement slow and controlled. Don’t arch your back in the movement or lean back too far. It’s also worth noting that Russian twists are one of the abdominal exercises that put a bit of pressure on your lower back, so if you do struggle with back pain, it’s worth checking with your doctor before adding these to your regular workout routine.
What are the common form mistakes?
If you’re experiencing pain in your lower back when doing a Russian Twist, the chances are, you’re getting your form wrong. Dr Hazel Wallace took to TikTok to explain. In a video, she shows the incorrect technique, moving from side to side from the lower back, swinging her legs from side to side. She then demonstrates how to do the move correctly, keeping her hips and lower back locked in place, and the rotation comes from the rib cage, not the back.
If the exercise is too difficult with your feet off the floor, lower them to the ground to ensure you’re getting your form right before progressing.
♬ Spongebob Tomfoolery – Dante9k Remix – David Snell
What are the benefits of Russian twists?
Russian twists target all of the abdominal muscles: the rectus abdominis — which are the abdominal muscles that run down the front of the stomach, and are the ones that are visible in a ‘six-pack’ — the transverse abdominis, which are the deepest abdominal muscles; and the obliques, which run along the side of the torso.
The movement involved in a Russian twist forces you to really engage your core to stay sitting still, but it also works on your stability and targets the muscles in the lower back. These, in turn, can help with your posture.
Far from being just an aesthetic goal, a strong core is important for a lot of sports, including running and weight training.
What are the best Russian twist modifications?
If you’re finding Russian twists too challenging, you can try the same exercise with your feet lowered to the floor. To do this, sit back on your seat bones and lean back so you feel your core engage. Keep your legs out in front of you, with a bend in your knees and your feet flat against the floor. Engaging your core, rotate from side to side.
Alternatively, if the Russian twist is too much on your lower back or pelvis, you can try a modification where you kneel down instead of sitting on the mat. To do this, kneel on your mat and lean your upper body backward until you are at around a 60-degree angle. Engage your core and your glutes, and twist your torso from side to side.
If you’re finding Russian twists too easy, why not add some weight to the movement? Perform the same twist, but hold an adjustable dumbbell or kettlebell in your hands and lower the weight to the floor on either side of the body as you twist. You’ll feel the burn in no time.
Other exercises to try
Looking for more workout inspiration? We’ve hand-picked the best ab workouts to try for free here, as well as the exercise that’s better than squats at building your glutes, the ab exercise JLo swears by, and the exercise that targets your lower body and core at the same time.
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- Synthetic: Tài Chính Kinh Doanh
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