Russian twists are a fantastic exercise for anyone looking to build core strength, flexibility and stability. This versatile move targets the entire core, with special emphasis on the obliques, enhancing your body’s ability to twist and turn with control. Perfect for those who are focused on functional fitness, Russian twists help improve balance and reduce the risk of injury. By building rotational strength, they prepare your core for dynamic movement, benefiting everything from everyday activities to intense workouts.
Instructions:
- Starting position: Sit on the floor with your knees bent, feet slightly lifted, and back angled at 45 degrees.
- Engage core: Tighten your core for stability and clasp your hands together or hold a weight.
- Twist one side: Rotate your torso to the right, keeping your core tight and moving your hands to the side of your hip.
- Alternate sides: Return to centre, then twist to the left. Continue to alternate, ensuring each twist is controlled.
Reps and weight suggestions:
- Beginners: 2-3 sets of 10-12 reps each side, with bodyweight only.
- Intermediate: Add a dumbbell or medicine ball and aim for 3-4 sets of 15-20 reps per side.
- Advanced: Increase intensity further with heavier weight/more reps.
Tip:
Focus on form rather than speed. Moving slowly engages your core more deeply, improving stability and preventing lower-back strain.