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Russian Twist: A Core-Strengthening Exercise
Benefits and Variations of the Russian Twist
The Russian twist is a dynamic exercise that strengthens the core, shoulders, and hips. Its popularity among athletes and fitness enthusiasts is attributed to its effectiveness in toning and shaping these muscle groups.
How to Perform the Russian Twist
1. Sit on the ground with your knees bent and feet lifted slightly off the floor.
2. Hold your hands together in front of your chest.
3. Lean back slightly, engage your core, and lift your feet an inch or two off the ground.
4. Twist your upper body to the right, then to the left, keeping your core tight and your feet elevated.
Variations of the Russian Twist
There are several variations of the Russian twist, each targeting different aspects of the core and surrounding muscles:
- Weighted Russian Twist: Add a weight plate or medicine ball for increased resistance.
- Cross-Legged Russian Twist: Cross your legs for a greater challenge to your hips and lower abs.
- Punch Russian Twist: Punch your hands forward as you twist, alternating sides.
- Decline Russian Twist: Perform the exercise on a decline bench, increasing the range of motion.
Tips for Effective Russian Twists
- Maintain a neutral spine and avoid arching your back.
- Keep your core engaged throughout the exercise.
- Focus on controlled movements and avoid swinging or jerking.
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