Forget sit-ups — this ab exercise blasts all of the muscles in your core

a photo of a woman on an exercise mat doing a Russian twist

(Epitome credit: Shutterstock)

Not all intestinal exercises were created equal; no amount of sit-ups will build you the core of your dreams. Instead, y'all need to find exercises that target all of the different abdominal muscles, and pair these with full-torso exercises and expert nutrition.

But if you are short of fourth dimension, what ab exercise do you do? The answer: Russian twists. Russian twists are not bad at targeting all of the muscles in your core. Fifty-fifty amend, this move can help strengthen and stabilize your lower dorsum and piece of work on your remainder.

But how do yous a Russian twist, and what are the all-time modifications to try? Read on to find everything you need to know about this ability move.

How to do a Russian twist

To exercise a Russian twist, sit down on an do mat (if yous don't have ane, we've paw-picked the best yoga mats for abode workouts), and engage your core equally y'all lean backward, lifting your legs off the floor, so you are in a V-shape position. You tin can cross your legs if it helps, and knot your easily together in front end of your body. Bracing your core, twist your torso from side to side, and think about lowering your hands to the side of you equally you twist. Follow your easily with your eyeline. Go on to twist from side to side without dropping your legs to the floor.

Recall to keep the movement slow and controlled. Don't arch your dorsum in the motility or lean back besides far. It'due south also worth noting that Russian twists are one of the abdominal exercises that put a flake of pressure level on your lower back, so if you practise struggle with back pain, it's worth checking with your doctor before adding these to your regular workout routine.

What are the benefits of Russian twists?

Russian twists target all of the abdominal muscles: the rectus abdominis — which are the abdominal muscles that run downwards the front of the breadbasket, and are the ones that are visible in a 'six-pack' — the transverse abdominis, which are the deepest abdominal muscles; and the obliques, which run forth the side of the torso.

The movement involved in a Russian twist forces you to really engage your core to stay sitting still, only it also works on your stability and targets the muscles in the lower back. These, in turn, can help with your posture.

Far from existence just an aesthetic goal, a potent core is important for a lot of sports, including running and weight training.

What are the best Russian twist modifications?

If you're finding Russian twists besides challenging, you can try the same practise with your anxiety lowered to the floor. To exercise this, sit back on your seat bones and lean dorsum so you feel your core engage. Continue your legs out in front of you lot, with a curve in your knees and your anxiety flat against the floor. Engaging your core, rotate from side to side.

Alternatively, if the Russian twist is too much on your lower back or pelvis, you can try a modification where y'all kneel down instead of sitting on the mat. To exercise this, kneel on your mat and lean your upper trunk backward until you are at around a 60-degree angle. Appoint your core and your glutes, and twist your torso from side to side.

If you're finding Russian twists too easy, why not add some weight to the movement? Perform the aforementioned twist, but hold an adaptable dumbbell or kettlebell in your hands and lower the weight to the floor on either side of the body every bit you twist. Y'all'll feel the burn in no time.

Other exercises to try

Looking for more than workout inspiration? We've mitt-picked the all-time ab workouts to attempt for free here, as well as the exercise that's better than squats at edifice your glutes, the ab exercise JLo swears past, and the practise that targets your lower body and core at the same time.

Jane McGuire is Tom's Guide's Fitness editor, which means she looks afterward everything fettle related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past four years, then knows what to look for when finding a good running watch or a pair of shorts with pockets large enough for your smartphone. When she's not pounding the pavements, you lot'll find Jane striding round the Surrey Hills, taking far too many photos of her puppy.

Source: https://www.tomsguide.com/how-to/do-a-russian-twist-exercise

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Forget sit-ups — this ab exercise blasts all of the muscles in your core