Correcting Russian Twists: A Personal Trainer Reveals the Proper Way to Execute This Ab Exercise
The Russian twist is a popular exercise that strengthens the core, obliques, back, and enhances balance and stability. This guide, endorsed by certified personal trainer Chris Pruitt, provides essential tips for performing the Russian twist effectively and safely.
Firstly, ensure controlled, smooth torso rotations. Initiate the twist from the torso, keeping arm movements minimal. Active focus on balance is important, so coordinate your breath with each twist for better stability. Proper breathing during Russian twists is crucial; it's recommended to breathe out on twists and in when returning to the center, maintaining a steady rhythm.
Focus on a strong core engagement and maintain a straight back. Keep your spine straight and chest up to engage the core correctly. Twist your torso and lightly touch the floor on either side of you whilst keeping your legs motionless. Relying on arm movement rather than torso rotation reduces effectiveness, so avoid this mistake.
For an added challenge, consider adding a weight to Russian twists by holding a dumbbell or kettlebell at your chest. However, be mindful not to hunch your back during the exercise as this reduces core activation and strains the back.
Chris Pruitt, a certified personal trainer with the American Sports and Fitness Association (ASFA) and CEO of WorkoutHealthy.com, offers nuanced insights into fitness trends, gym equipment technology, effective health club management, diet/nutrition lifestyle, and all things entrepreneurial related. His company, based in Houston, Texas, is dedicated to promoting health and wellness.
Remember, focusing on speed during Russian twists can compromise form and reduce core engagement. It's best to perform slow, controlled movements to ensure proper execution. Excessive rotation during Russian twists can strain the lower back, so rotate just enough to feel the obliques engage without discomfort.
By following these tips, you'll be well on your way to mastering the Russian twist and reaping the benefits of a stronger, more stable core.
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