How Do You Do A Russian Twist On An Exercise Ball

If you’re looking for a challenging way to work your core, try the Russian twist on an exercise ball.

This move is a great way to target your obliques and work your balance at the same time.

Here’s how to do it:

The russian twist is an excellent exercise for strengthening both the core and the shoulders. Athletes enjoy doing this workout because it improves their ability to rotate their bodies, a skill that is useful in a variety of sports.

Although it may appear to be a straightforward motion, doing it well calls for significant physical effort and assistance.

What Muscles Does Russian Twist Work?

  • Rectus abdominis.
  • Transverse abdominis.
  • Obliques.
  • hip flexors.
  • Erector spinae.
  • Scapular muscles.
  • Latissimus dorsi.

The majority of intermediate and advanced trainees can effectively do core exercises with a medicine ball weighing between 8 and 12 pounds, such as v-ups and Russian twists.

Why are Russian twists so hard?

When this movement’s compression and flexion are combined with rotation, a great deal of pressure is placed on the spinal disc, which results in excessive compression of the lumbar spine as well as movement of the disc fluid.

Sitting Russian twists are excellent for reducing the amount of fat that is stored on the sides of the body.

The obliques, which are the muscles that go from the ribcage down to the pelvic region, are the muscles that are targeted by this exercise.

These aid in the burning of fat in the area known as the muffin top or side belly fat.

Do Russian Twists Slim Your Waist?

In point of fact, if you practice Russian Twists without really losing weight, you may end up with a larger waist circumference.

This is because your oblique muscles may become larger on top of or under the fat as you perform the exercise.

The Russian Twist has to be rethought in order to make it a more advantageous and secure kind of exercise.

There shouldn’t be any rotation involved, and your lower back shouldn’t be twisted at any point.

The most effective exercise for reducing the amount of fat stored in the abdominal region is the crunch. When we talk about workouts that burn fat, crunches are at the top of the list.

To begin, you should get into a supine position with your knees bent and your feet planted on the ground.

Do Russian twists give you abs?

According to Peter Donohoe, a NASM-certified personal trainer, core strength teacher at the Boston Ballet, and functional performance specialist for Hydrow, “The Russian twist targets all of the muscles in your core, making it a great ab exercise when you’re tight on time.”

The Russian twist is a great ab exercise when you’re tight on time.

When performing the Russian twist, use a weight that you are able to keep under control for two to three sets of five to ten repetitions on each side.

You should select a weight that enables you to keep decent form for the entirety of all the sets and repetitions.

Do Russian Twists Hurt Your Back?

Because Russian twists are one of the abdominal exercises that put a little bit of strain on your lower back, it is important to keep in mind that if you do deal with back discomfort, it is important to check in with your physician before adding these to your normal workout program.

At the very least, beginners should perform 20 twists on each side. Those of you who are at an intermediate level can complete 35 repetitions on each side, while those of you who are at an advanced level can strive to complete 50 repetitions on each side.

Why do Russian twists hurt my hips?

Furthermore, tight hip flexors and a rounded lower back, whether from sitting all day or training exercises like the Russian Twist, can lead to disc degeneration, disc bulges, or herniation of the discs in the lower back.

These issues can be caused by sitting for long periods of time. Again, this will lead to discomfort, and it may even require surgery, both of which you do not want.

You may begin to construct an “hourglass” shape that makes your waist look smaller by increasing the size of your shoulders, lats, and hips while focusing on obliques for core workouts.

This will give the appearance that your waist is smaller than it actually is.

Which aspects of this Russian Twist workout provide the most significant challenges? The initial problem is with the compression. Maintaining that half-sit-up position calls for a significant contraction of the abdominal muscles as well as the hip flexors, which results in excessive compression of the lumbar spine.

The flexion problem is the second difficulty.

The summary

The Russian Twist is a fantastic workout that is great for building both the shoulders and the core at the same time.

The muscles known as the obliques extend from the area of the ribcage all the way down to the pelvic region.

These help to burn fat in the region of the abdomen that is commonly referred to as the muffin top or side belly fat.

One of the abdominal workouts that puts a little bit of tension on your lower back is the Russian twist.

Disc degeneration, bulging of the disc, or herniation of the disc can be caused by tight hip flexors and a rounded lower back.

Being sedentary over extended periods of time might bring on these health problems.

References

https://www.menshealth.com/fitness/a19541066/swiss-ball-russian-twist/
https://workoutlabs.com/exercise-guide/bench-swiss-exercise-ball-russian-twists/
https://gethealthyu.com/exercise/medicine-ball-russian-twist/
https://www.acefitness.org/resources/everyone/exercise-library/65/russian-twist/
https://outdoorfitnesssociety.com/workouts/russian-twist-workouts-exercise/

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