The stomach muscles are often referred to as the "abs." These muscles consist of the rectus abdominis and obliques. The rectus abdominis runs from the sternum to the pelvis and the obliques run diagonally along the ribcage. Russian twists zero in on the oblique area and they involve a twisting motion. The rectus abdominis still gets activated, but most of the work goes to the obliques.
Function of Russian Twists
People performing ab workouts often target one area repetitively with one basic exercise. This only strengthens that one particular area. When you train your abs, you need to focus on the entire abdominal area to obtain full development. A workout should consist of exercises that target the upper and lower rectus abdominis and obliques. Russian twists make good additions to an ab workout to target the obliques. Strengthening the obliques will have a positive effect on your sport performance and daily functional ability. You will be able to do twisting motions, such as swinging a golf club and throwing hay bales with more efficiency, for example.
Technique
Technique is everything when you do Russian twists. If you do not have good body mechanics and use a proper range of motion, you can place excess stress on your spine and risk injury. Begin the exercise in a seated position with your knees bent, feet flat on the floor and back about 45 degrees to the floor. After extending your arms out straight in front of your chest, clasp your hands together. Twist your torso to your right side as far as possible while moving your arms this direction. Steadily twist your torso all the way around to your left side and continue to alternate back and forth.
Resistance
The weight of the body alone is adequate when doing Russian twists, but a time might come when you need more weight to further build strength. As a rule of thumb, increase the resistance if you can do more than 20 reps without getting fatigued. Either use a medicine ball, dumbbell or weight plate. Simply hold the tool firmly in your hands as you twist your torso from side to side.
Variations
The Russian twist can also be performed on a stability ball. Anytime you use a ball for ab exercises, you have to contract an abundant amount of muscle fiber to remain balanced. Perform this variation in a face-up position with your head and shoulders on the ball, arms raised above you and feet flat on the floor. Steadily rotate your torso from side to side while lifting one shoulder off the ball. Make sure to keep your lower body still throughout. For another variation, perform the Russian twist on the floor, but elevate your legs in the air with your knees bent and shins level to the floor.
Tips
If you are new to ab training, you might find it hard to keep your back straight and feet on the floor during the exercise. Have a partner kneel on the floor in front of you and push your feet down while you do the exercise in this case. You also have the option of pinning your feet under a sofa or other stationary object.
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