Russian Twist

Description

How to Do Russian Twist

1. 1
   Setup

   Sit on the floor with your knees bent, feet flat, and lean back slightly until you feel your core engage, maintaining a straight back.

2. 2
   Setup

   Lift your feet off the floor, crossing your ankles if desired, and balance on your sit bones. Extend your arms straight out in front of you or clasp your hands together.

3. 3

   Exhale as you powerfully twist your torso to one side, bringing your hands towards the floor beside your hip while keeping your core tight and back straight.

4. 4

   Inhale as you control the movement and return your torso to the center position.

5. 5

   Exhale again as you immediately twist to the opposite side, mirroring the movement, and continue alternating sides with a fluid, controlled motion.

Tips

• Maintain a stable lower body by focusing on keeping your hips and legs relatively still, allowing the twist to come primarily from your torso.
• Control the movement throughout the entire range of motion, avoiding the use of momentum to maximize oblique engagement and prevent injury.
• Engage your core fully by actively bracing your abdominal muscles to support your spine and enhance muscle activation during each twist.
• Coordinate your breathing by exhaling as you twist to each side and inhaling as you return to the center, which aids in core engagement and rhythm.

Common Mistakes

• ×Rounding the lower back can strain the spine; instead, maintain a straight, neutral spine by actively engaging your core throughout the exercise.
• ×Using momentum by swinging the arms or torso too quickly reduces oblique activation; instead, perform each twist with slow, controlled muscle contraction.
• ×Letting your legs drop or shift excessively indicates a loss of core engagement; keep your legs stable and elevated by actively engaging your hip flexors and lower abs.