russian twist
How to Do a Russian Twist
In order to perform the Russian Twists, you have to follow some specific guidelines. Read the Buzzle article to find step-by-step instructions on performing the exercise in 4 different ways.
- Place an exercise mat on the floor and sit on it.
- Keep your knees bent at 90º angle and heels planted on the floor.
- Extend both hands in front of you and clasp them in front of your stomach.
- Lean back slightly and keep your back straight.
- Twist your torso, taking shoulders and chest towards right side. Breathe normally.
- Now twist towards the left side. Keep a fluid movement from right to left.
- Do 3 sets of 15 to 20 reps each side; you can increase the sets over time.
- Take the medicine ball in both hands, keep feet slightly more than shoulder-width apart.
- Keep your back and legs straight, shoulders relaxed, and feet firm on the floor.
- Extend both arms in front and hold the medicine ball at shoulder level.
- Now twist towards your right keeping both arms straight throughout.
- Twist as far, towards the right, as you can go. Repeat on the left side.
- Do 3 sets of 15 to 20 reps each side; you can increase the sets over time.
- Place an exercise mat on the floor and sit on it with the medicine ball.
- Keep your knees bent at 90º angle and place your heels planted on the floor.
- Hold the ball with both hands, keep close to chest, your elbows out, and shoulders relaxed.
- Make sure your back is straight, and breathe normally throughout the exercise.
- Twist towards your right and then to the left side. Keep your chest up at all times.
- Do 3 sets of 15 to 20 reps each side; you can increase the sets over time.
- You can do this exercise standing up, or while seated.
- Hold the kettlebell as you would the medicine ball.
- Keep back straight, shoulders relaxed, and chest out.
- If you want to do a seated kettlebell twist, then follow the steps given above for the "Seated Twist".
- And, if you want to do a standing kettlebell twist, then follow the steps given above for the "Standing Twist".
- Do 3 sets of 15 to 20 reps each side.; you can increase the sets over time.