[vc_row][vc_column][vc_column_text]Building a strong and stable core goes beyond achieving an attractive midsection—it’s a requirement for optimal daily functioning,
warding off injuries, and sound posture and balance. While there are many ways to build core strength, engaging in rotational, twisting movements is an important but often overlooked piece of the puzzle.
Russian twists (also known as oblique twists) engage and strengthen the core, particularly the obliques, six-pack muscles (rectus abdominus), and
transverse abdominis, along with the lower back and
hip flexor muscles. These exercises activate deep core muscles that act like a corset, pulling in your tummy and
supporting your spine, and also improve rotational strength and flexibility, which are essential components for daily activities and athletic performance.
Benefits of core training
Core training goes beyond summer six-packs. It enhances your overall health and body performance. Your core muscles work behind the scenes in almost every move you make and if you’ve ever tweaked your back, you know how easily an unsupported spine can lead to pain.
Regularly working on your core
keeps you balanced and stable, smoothing out movements and reducing falls or injuries. It also helps you stay standing tall, supporting your spine and pelvis to promote a healthy, natural posture, which not only looks good but also protects your spinal health for the long haul.
Anatomy of a twist: Advantages of training in the transverse plane
The human body moves in three primary planes: sagittal, frontal and transverse.
- Sagittal plane: This plane divides the body into right and left halves and includes flexion (bending) and extension (straightening) movements. Core exercises in this plane include bird dogs, and hollow body holds.
- Frontal plane: This plane splits the body into front and back halves and enables side-to-side movements. Core exercises in this plane include side planks and suitcase carries.
- Transverse plane: This plane cuts the body into top and bottom halves and focuses on rotational or turning movements. It is essential for rotational sports (golf, tennis, baseball) and daily activities requiring twists or turns. Exercises in this plane include the Russian twist, woodchopper and Paloff press.
Training in the transverse plane improves rotational strength and flexibility and strengthens and stabilizes the core by
activating deep muscles. Many sports rely on powerful rotational moves; transverse plane exercises can make these actions more effective and efficient.
Plus, they enhance functional mobility for everyday tasks that involve twisting and help correct muscle imbalances that can happen when you focus too much on the other planes, leading to a more evenly developed and functional body.
How to do Russian twists
The Russian twist targets the muscles that wrap around the torso, especially the obliques and transverse abdominis. It also engages the core and challenges
balance and coordination. Here's how to do it.
- Sit on the floor with your knees bent and feet flat. Lean back slightly to create a V-shape with your torso and thighs. This is your starting position.
- Brace your abdominal muscles to stabilize your spine. Keep your back straight and avoid rounding your shoulders.
- Extend your arms in front of you, clasping your hands together. Rotate your torso to the right, bringing your arms parallel to the floor. Pause, then rotate to the left. This completes one rep.
- Maintain a steady breathing pattern. Inhale as you rotate to the center and exhale as you twist to each side.
Aim for 10-15 repetitions on each side, adjusting the count per your fitness level.
Variations and modifications
- For beginners: Keep your feet on the ground to reduce the intensity. Focus on perfecting your form before adding weight or lifting your feet.
- With weight: Hold a dumbbell, medicine ball or kettlebell in your hands as you twist. Start with a light weight and gradually increase as you become more comfortable with the movement.
- Legs elevated: Lifting your feet off the ground increases the challenge by adding an element of balance. Ensure your core is engaged throughout the exercise to protect your lower back.
- Russian twist on a stability ball: Performing the Russian twist while seated on a stability ball introduces an additional balance challenge, engaging more stabilizing muscles throughout the core.
Other effective twisting exercises
Including a variety of rotational twisting movements in your routine will help you build core strength, stability and functional mobility while keeping things fresh and hitting
different muscles for even more benefits. Here are a few to try.
Standing cable twist
The standing cable twist specifically targets the
obliques and transverse abdominis, providing resistance that enhances core strength and rotational power. This exercise differs from the Russian twist by incorporating a standing position, which engages the lower body for stabilization.
- Attach a handle to a cable machine at chest height. Stand sideways to the machine, feet shoulder-width apart and grab the handle with both hands.
- With your arms extended and your hips facing forward, rotate your torso away from the machine, pulling the handle across your body. Slowly return to the starting position.
- Perform 10-15 repetitions on each side.
Medicine ball woodchop
The medicine ball woodchop engages the entire core, with a particular focus on the
obliques and transverse abdominis, mimicking the motion of chopping wood. This exercise introduces a compound movement, integrating the lower body and core, which enhances functional strength and mimics everyday movements.
- Stand with your feet shoulder-width apart, holding a medicine ball with both hands.
- Squat slightly, bringing the medicine ball down to one side near your knee. Explosively stand and twist, raising the ball diagonally across your body above your opposite shoulder, then reverse the motion.
- Complete 10-15 repetitions on each side.
Side plank with a twist
This plank variation introduces a rotational component, targeting the obliques and transverse abdominis while challenging balance and stability. It differs from the Russian twist by incorporating a static hold position, intensifying the engagement of the core stabilizers.
- Begin in a side plank position, supporting your body on one arm with your feet stacked and your other arm extended towards the ceiling.
- Rotate your torso towards the floor, threading your extended arm under your body, then return to the starting position.
- Aim for 8-12 repetitions on each side.
Bicycle crunches
Bicycle crunches offer a dynamic abdominal exercise that targets the rectus abdominis, obliques and transverse abdominis. This exercise differs from the Russian twist by incorporating a leg movement that increases the challenge to the
core and enhances coordination.
- Lie on your back with your hands behind your head, knees bent, and feet lifted off the ground.
- Bring your right elbow towards your left knee while straightening your right leg, then switch sides, mimicking a pedaling motion.
- Perform 15-20 repetitions on each side.
Performing twists safely
To ensure a safe and effective workout for a stronger core, keep these tips in mind:
- Warm up before exercising to prepare your body.
- Check your form to avoid injuries.
- Avoid overextension to prevent muscle strain.
- Increase intensity gradually to avoid injuries.
- Cool down after exercising to help your body recover.
Final thoughts
Twist exercises like the Russian twist, standing cable twist, medicine ball woodchop, side plank with a twist and bicycle crunches take core training up a notch. They work the surface muscles and the deeper hidden ones like the transverse abdominis that support your spine and give you a svelt appearance. Give these twists a go by starting simple and ramping up the challenge as you feel stronger and more confident. The golden rule here is to be consistent and make sure your form is on point to
get all the gains without the strains.
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