Weighted Russian Twist

The Weighted Russian Twist is a popular exercise that targets the obliques, or the side muscles of the abdomen, along with the deep core muscles. It is an effective movement for building core strength, stability, and improving rotational power. This exercise involves twisting the torso from side to side while holding a weight or medicine ball, making it a dynamic and challenging workout option. The primary muscles engaged during the Weighted Russian Twist are the internal and external obliques, which are responsible for stabilizing the spine and allowing for rotational movements. By strengthening these muscles, it can help enhance overall core stability, improve posture, and protect against lower back pain. Furthermore, the Weighted Russian Twist also activates the transverse abdominis, rectus abdominis, and erector spinae muscles to a lesser extent, assisting in providing a solid foundation for movement and supporting the spine during rotation. Since this exercise involves twisting, it can also help improve functional fitness, as rotational movements are commonly found in sports and everyday activities like reaching, bending, and turning. Incorporating Weighted Russian Twists into your workout routine can contribute to a stronger, more stable core, benefiting not only your athletic performance but also your overall body strength and endurance.

Instructions

• Sit on the floor with your knees bent and your feet flat on the ground.
• Hold a dumbbell or a weight plate with both hands in front of your chest.
• Lean back slightly to engage your core muscles.
• Slowly lift your feet off the ground, balancing on your glutes.
• Rotate your torso to one side, bringing the weight towards the floor.
• Pause briefly, then rotate your torso to the opposite side.
• Continue alternating sides in a controlled manner.
• Keep your back straight and your core engaged throughout the exercise.
• Repeat for the desired number of reps or time.
• Exhale as you twist and inhale as you return to the starting position.

Tips & Tricks

• Start with lighter weights and gradually increase the weight as you become more comfortable with the exercise.
• Engage your core muscles throughout the entire exercise to maintain stability and control.
• Focus on twisting from your torso, rather than just moving your arms, to target your obliques effectively.
• Breathe deeply and exhale as you twist to help engage your core muscles.
• Maintain a steady and controlled movement to prevent any strain or injury.
• If using a weight plate, ensure a secure grip to avoid dropping it during the exercise.
• Keep your back straight and avoid rounding your spine to maintain proper form.
• Include weighted Russian twists in your overall abdominal workout routine for best results.
• Add variety by incorporating different types of weights, such as medicine balls or dumbbells, into your Russian twist exercise.
• Always consult with a fitness professional or trainer if you are unsure about the proper execution of the exercise.