The Russian twist is a simple abdominal exercise for working the core, shoulders, and hips. It is typically performed in repetitive sets and tones the core muscles via a twisting motion focused around the abdomen. The exercise can help build strength in the upper

torso The torso or trunk is an anatomical terminology, anatomical term for the central part, or the core (anatomy), core, of the body (biology), body of many animals (including human beings), from which the head, neck, limb (anatomy), limbs, tail an ...

, which may help in sports such as

tennis Tennis is a List of racket sports, racket sport that is played either individually against a single opponent (singles (tennis), singles) or between two teams of two players each (doubles (tennis), doubles). Each player uses a tennis racket st ...

swimming Swimming is the self-propulsion of a person through water, such as saltwater or freshwater environments, usually for recreation, sport, exercise, or survival. Swimmers achieve locomotion by coordinating limb and body movements to achieve hydrody ...

baseball Baseball is a bat-and-ball games, bat-and-ball sport played between two team sport, teams of nine players each, taking turns batting (baseball), batting and Fielding (baseball), fielding. The game occurs over the course of several Pitch ...

and

football Football is a family of team sports that involve, to varying degrees, kick (football), kicking a football (ball), ball to score a goal (sports), goal. Unqualified, football (word), the word ''football'' generally means the form of football t ...

track & field Track and field (or athletics in British English) is a sport that includes athletic contests based on running, jumping, and throwing skills. The name used in North America is derived from where the sport takes place, a running track and ...

hockey ''Hockey'' is a family of List of stick sports, stick sports where two opposing teams use hockey sticks to propel a ball or disk into a goal. There are many types of hockey, and the individual sports vary in rules, numbers of players, apparel, ...

golf Golf is a club-and-ball sport in which players use various Golf club, clubs to hit a Golf ball, ball into a series of holes on a golf course, course in as few strokes as possible. Golf, unlike most ball games, cannot and does not use a standa ...

lacrosse Lacrosse is a contact team sport played with a lacrosse stick and a lacrosse ball. It is the oldest organized sport in North America, with its origins with the indigenous people of North America as early as the 12th century. The game w ...

, or

boxing Boxing is a combat sport and martial art. Taking place in a boxing ring, it involves two people – usually wearing protective equipment, such as boxing glove, protective gloves, hand wraps, and mouthguards – throwing Punch (combat), punch ...

. There are also many variations of the Russian twist that can be used to intensify a workout routine.

Technique

To perform the Russian twist one sits on the

floor A floor is the bottom surface of a room or vehicle. Floors vary from wikt:hovel, simple dirt in a cave to many layered surfaces made with modern technology. Floors may be stone, wood, bamboo, metal or any other material that can support the ex ...

and bends both knees while feet are kept together and held slightly above the ground (or put under a stable surface). Ideally, the torso is kept straight with the back kept off the ground at a 45-degree angle with arms held together away from the body in a straight fashion and hands kept locked together like a ball or one can hold a weight to increase the difficulty. Next, the arms should be swung from one side to another in a twisting motion, with each swing to a side counting as one repetition. The slower one moves the arms from side to side, the harder the exercise becomes, working the abdomen that much better. When moving one's arms during the exercise, it is crucial to not stop between repetitions or else one will lose the effect of working the abdomen. As with all exercise, consistent breathing in and out during the exercise is important as one must ensure proper oxygen flow. There are also other variants of this exercise such as using a stability ball or with a

barbell A barbell is a piece of exercise equipment used in weight training, bodybuilding, Olympic weightlifting, weightlifting, powerlifting and strongman, consisting of a long bar, usually with weights attached at each end. Barbells range in length ...

standing up.

Mason twist

The Mason twist is a more advanced version of the Russian twist. It is performed in the same manner, except the legs are straight and the feet are held off the ground (in the V-sit position) for the duration of the exercise.

References

{{DEFAULTSORT:Russian Twist Physical exercise Bodyweight exercises