How to Do the Russian Twist
The Russian Twist can be done just about anywhere. All you need are your body and a floor to sit on. Here are Neff's tips on how to do it right:
- Sit on the ground with your knees bent and your heels about a foot from your butt.
- Slowly recline backward until you feel your lower abs engage. It is really important, and difficult, to keep your back straight, but don't let it curve.
- Place your arms out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
- Pull your navel to your spine and twist slowly to the right. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the left. This completes one rep.
- Do 16 full rotations to complete a set.
Tips When Doing The Russian Twist
- Though this is a great exercise that works your total core, make sure you are not putting too much strain on your lower back as you twist. "If you feel a lot of pressure in the lower back, simply lean forward just a bit until it feels more comfortable," Neff said.
- "You never want to hold your breath during exercises," Neff explained. "Your muscles need oxygen, so pull it in and breathe away!" The best way to manage your breathing patterns is to always think about exhaling during the most difficult part of the exercise.
Here are a few variations of the Russian Twist for when you are ready to advance in the exercise and add some more intensity!