Russian Twist: variations to make the Russian Twist more effective

One of the most suitable exercises for training the central part of the body is the Russian twist, also known by the English name Russian Twist.

Very effective already in its basic version, it can become even more effective by performing some variations.

Do ten twists on one side and ten on the other and increase the number as you become more comfortable with the exercise.

While doing it it is essential to pay attention to your breathing, trying to keep it as deep and constant as possible. Exhale with each twist and exhale as you return to the starting position.

Finally, do not forget to keep the spine straight and not to bend it. Throughout the execution of the Russian twist, torso and thighs should ideally form a letter V.

Benefits

Performing the Russian twist allows you to activate all the muscles of the core and, specifically, to train the rectus abdominis, the internal and external obliques, the transversus of the abdomen and the square of the loins.

The Russian twist is also great for getting a six pack.

Then try to hold each twist for about 6 to 10 seconds.

Alternatively, here are some alternate versions of the Russian twist.

Russian Twist with your hands behind your head

• Sit on the floor with your knees bent and feet raised.
• Stretch the spine until the body forms a 45 degree angle and creates a V shape with the torso and thighs.
• Actively involve the core by bringing the navel towards the spine and placing the hands behind the head, keeping the elbows wide.
• Maintain the position, slowly rotating to bring the right elbow up to the left knee, keeping the legs still.
• Return to the starting position and repeat the movement on the other side.
• Continue alternating sides.

This variation is more effective because not using the hands requires more control and engagement of the upper abdominals.

Russian Twist in bicycle position

• Sit on the floor with your knees bent and feet raised.
• Stretch the spine until the body forms a 45 degree angle and creates a V shape with the torso and thighs.
• Actively involve the core by bringing the navel towards the spine and joining the hands in front of the chest, keeping the elbows wide.
• Maintain the position while rotating slowly to reach the left side with the right elbow, while extending the left leg.
• Return to the starting position and repeat the movement on the other side.
• Continue alternating sides.

The leg extension in this variation challenges the lower abs and balance, adding more weight and resistance to each rotation.

Russian Twist with resistance band

• Sit on the floor with your knees bent and feet raised.
• Stretch the spine until the body forms a 45 degree angle and creates a V shape with the torso and thighs.
• Actively involve the core by bringing the navel towards the spine and wrapping an elastic resistance band around the wrists.
• Extend your arms so that the band spreads out.
• Maintain this position by slowly rotating your hands from side to side.

This variation involves the upper body and requires concentration and balance to maintain posture and body alignment.

Russian Weighted Twist

• Sit on the floor with your knees bent and lift your feet up.
• Stretch the spine until the body forms a 45 degree angle, creating a V shape with the torso and thighs.
• Actively engage the core by bringing the navel towards the spine and hold a dumbbell or medicine ball on the chest with the elbows open.
• Maintain the V-position while slowly rotating to bring the right elbow to the left knee.
• Return to the starting position and repeat the movement on the other side.
• Continue alternating sides.

This variant is challenging because the use of weight requires greater balance.

Russian Twist with punch simulation

• Sit on the floor with your knees bent and lift your feet up.
• Stretch the spine until the body forms a 45 degree angle, creating a V shape with the torso and thighs.
• Actively involve the core by bringing the navel towards the spine and placing the hands clenched into fists in front of the face in a boxing position.
• Rotate slowly to bring the elbow to the opposite knee and simulate a punch.
• Continue alternating sides.

Punching in this way subjects the abdominals to rapid contractions and trains them more.