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Thats whybicycle crunchesandside plank rotationstake on a starring role in many 360-degree ab workouts.
And the Russian twist exercise?
This is a simple movement and one that can be made more challenging by adding additional load or tension.
elite performance coach and founder ofAlpha Fit Club
Below, Tooley breaks down exactly how to master the Russian twist, step-by-step.
How to do the Russian twist exercise, step-by-step
1.
Lean back slightly without arching your back.
Bend your knees and raise your heels off the floor.
For added balance, you could cross your ankles.
Or, for an extra challenge, attempt to glue your legs together as you start to move.
Extend your arms straight out in front of your or clasp them together
3.
From this starting position, focus on broadening your chest and hollowing out your belly.
Rotate your entire torso in one unit as you point your fingertips to the left side.
elite performance coach and founder ofAlpha Fit Club
Come back to center, then repeat that same move on the right.
Continue alternating sides until youre feeling your core all over.
If youre feeling good about bodyweight Russian twists, heres how to increase the difficulty of the move.
Variation 1: Russian twist with a hollow-body hold
1.
Begin seated once more.
Bring your arms straight out in front of you and hold the positionengaging your corefor three full breaths.
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Rotate your torso to the left, then to the right.
One of these sets should cover a full 180 degrees around your torso.
Come back to center and that hollow-body hold for another three full breaths.
Continue on like this.
Variation 2: Russian twist with a dumbbell, medicine ball, or kettlebell
1.
Variation 3: Russian twist with a resistance band
1.
From that same seated position, loop a resistance band around your wrists.
Lift your heels and back off the ground and pull the band taught.
(You should already feel your arms engage here.)
Variation 4: Open-arm Russian twists
1.
Still seated on your butt, keep your heels down or lifted and pull your torso back.
Variation 5: Stability ball Russian Twists
1.
Want your Russian twists to challenge your balance?
If so, this isthemove.
Bring your back onto the stability ball and bend your knees to place them on the floor.
Keep alternating back and forth, feeling your entire body work to keep you balanced.
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