How to do The Perfect Russian Twist - Abs Workout

The Russian Twist is primarily a core workout that can be varied greatly to cater to different fitness levels, different goals, and offer variations through progression and regression.

The Russian Twist we are going to show you first, involves a medicine ball and an workout mat although you can also use a dumbell, weighted plate, or kettlebell. 

The Mason Twist is simply a Russian Twist with legs off the ground and a lower back position. This means that less weight is supported by the back and legs and therefore more of a percentage of weight is being supported by the muscles of the core.

The workout of russian twist targets the abdominals, the obliques and the lower back although depending on which variation you attempt and how much weight you use also targets the major muscles of the arms, and the legs.

How to do The Russian Twist :

Before you get into your workout it’s important to warm up. Just five minutes of light activity is all you need.

1.Sit on floor, knees bent and feet on the floor

2.Keep your back at a 45-degree angle, arms extended with palms together

3.Move the arms from one side to another in a twisting motion

Russian twists are a fantastic core exercise to add to your routine or to use as a base to build one. Start slowly in the beginning, and allow yourself time to recover after each core workout. 

Be mindful of how your body reacts to the exercise and adjust accordingly, even if it means choosing an easier variation or taking a break from time to time. For best results, do Russian twists in addition to cardio, stretching, and gym exercise.

The Russian Twist to Muscles Target

Russian twists target the following muscles:

1. obliques
2. rectus abdominis
3. transverse abdominis
4. hip flexors
5. erector spinae
6. scapular muscles
7. latissimus dorsi

The Russian Twist Mistakes

1. Training Abs Too Frequently

2. Abdominal training is a lot easier than many make it out to be.

3. You do not need to train abs every single day, in fact if you’re training them hard it’s detrimental to progress.

4. You do not need to dedicate entire workouts to your abs.

5. Like all other muscle groups, the abs require time to recover after they’ve been hit hard.

6. I recommend throwing in a 15 minute ab workout 2 – 3 times per week at the end of your regular workout.

7. do not train abs first before you go into heavy squats or deadlifts as your core will be fatigued and will become the weak link in your exercises.

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