Russian twists are an effective abdominal exercise that target your entire midsection, as well as your lower back. This compound exercise places an extra emphasis on the often difficult-to-train oblique muscles. Russian twists can be performed in a number of ways. You can add resistance to the movement by holding a weighted object, but if the exercise alone is challenging enough, it can simply be done without using any extra weight.
Russian Twist
The Russian twist is a compound exercise that keeps your hands free. This enables you to grasp a weighted object to add resistance to the movement. The Russian twist is done by lying down on an exercise mat with legs bent. Your feet must be secured underneath an immovable object. A partner can help hold them down as well. Keep your upper body elevated at about a 45-degree angle so that it forms a V-shape with your thighs. Extend your arms out in front and begin the exercise by twisting your torso to the right side as far as you can. Squeeze your obliques and exhale. Inhale as you slowly rotate to the left side. Exhale and contract your midsection again as you reach the left side.
Medicine Balls
Medicine balls are commonly used to enhance the Russian twist by adding resistance to the movement. They make for an ideal accessory since they come in different sizes and weight levels. By holding a weighted object between your outstretched hands, the exercise's twisting motion becomes more challenging. Your core has to work harder to stabilize and balance the upper body as it is in motion. While medicine balls are appropriate for Russian twists, they are not the only objects you can use to enhance the exercise.
Plated Weights
An effective alternative to the medicine ball when doing the Russian twist are plated weights. The advantage to using plates is the range of weight you can use. Plates can weigh as much as 45 lbs., while medicine balls usually top out at 20 lbs. Many newer plated weights feature grips around their edges, which makes holding on to the weight much easier than older style plated weights that usually only feature a small groove around the edge.
Dumbbells
Another alternative to medicine balls are dumbbells. Dumbbells may be the easiest to hold because of the grips they provide. You can choose to either hold one dumbbell in each hand when doing Russian twists or hold one dumbbell with both hands. Your hands may be a little cramped when grasping one dumbbell, but some prefer holding only one object. If you choose to hold two dumbbells, keep them pressed against each other throughout the exercise. As you twist, your arms can move around and separate the dumbbells. This could make you lose your balance.
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