One of the main advantages of seated Russian twists is that they help to reduce side fat. This exercise focuses on the obliques, which are the muscles that go from the rib cage to the pelvic area. These aid in the burning of muffin top or side belly fat. Every day, do three sets of 30-50 reps of sitting Russian twists to develop a toned and powerful core and abs. Continue reading to understand more about the several advantages of seated Russian twists.
Abdominal Exercises Are Important
To lose weight and make your body healthier and fitter, you can choose from a variety of exercises and activities. Most people, especially women, tend to gain weight around their abdomen and hips. This can be hazardous. Abdominal fat deposits are closely linked to the development of cardiovascular disorders such as heart attacks and strokes.
Various abdominal exercises will aid in the removal of fat from the area. One such exercise is the seated Russian twist.
If you play sports frequently, this is an excellent workout for improving oblique muscle flexibility and strength.
What is the Russian Twist
The Russian Twist is an excellent oblique workout for toning and defining the waistline. Sit on the floor with your knees bent and your feet together to perform a Russian twist. Hold your hand to your chest and lean back a few inches while maintaining a straight back. Twist your body to the right, then to the left. Maintain abdominal engagement throughout the workout.
Seated Russian Twist Exercise
This exercise works all of the core muscles. A twisting motion works the muscles. The term comes from the fact that the activity is thought to have originated in Russia during the Cold War. Learn how to do Russian twists in the video below.
How To Do The Russian Twist
- Sit on the floor with your knees slightly bent and your heels on the floor. The heel should be about a foot apart from the buttock.
- Lean back until you feel your abdominal muscles contract in order to stabilize your body. Make sure your back is straight and not bent.
- Hold both of your arms out in front of you so you can see them. Make sure your hands are stacked on top of one another. Remember to keep your hands level or on par with the bottom of your rib cage.
- This may be challenging at first, but it will become easier with practice. Take a deep breath and try to slowly and gradually move your navel towards your spine, then slowly twist to the left. The movement is almost certainly caused by the ribs rotating, rather than by either of your arms swinging. Inhale deeply through your belly button and gently rotate to the right. This exercise yields one rep.
- To steady your body, begin the exercise with your feet on the ground. After you’ve stabilized it, try the tougher version with your feet off the ground with a medicine ball, dumbbell, or plate.
- Rotate as much as you can before touching the ball to the ground. It is critical to rotate your entire torso with your arm. Turn your shoulder and eyes as well as your weight.
- Change direction after touching the ground and shift the weight to the opposite side.
- Perform as many reps as necessary. The back angle impacts how much abdominal exercise you can accomplish. It is also critical to maintain proper breathing throughout the exercise.
10 Seated Russian Twist Benefits
- Russian twists are high in calories. Increasing the intensity of the workout and/or adding weights to it helps burn more calories. This, in turn, aids in the removal of love handles or muffin tops.
- This core exercise works the abdominal muscles well. It works all of the abdominal muscles. The sitting Russian twist is about more than just attaining a flat tummy or six-pack abs. The exercise targets more than just your stomach.
- It works to strengthen the rectus abdominis, internal and external obliques.
- It lowers your risk of cardiovascular disorders such as stroke and heart attack by burning calories and utilizing stored fat in your abdomen.
- It also helps to strengthen the lower back.
- The seated Russian twist develops the abdominal oblique muscles.
- Abdominal muscle strength helps to prevent slouching and promotes excellent posture. This exudes confidence while also slimming your figure.
- A trim abdomen and a strong core also aid in daily activities such as bending to put your shoe on, picking something up from the floor, sitting in a low chair, and so on.
- It also aids in the improvement of the individual’s equilibrium.
- Once learned, the seated Russian twist is one of the simplest exercises for working out the entire abdomen and staying in shape. Set out a few minutes each day to practice this twist, and you’ll feel a lot better about your physique in no time.
The benefits of the sitting Russian twist extend beyond a strong core. It also aids in the removal of excess flab from the sides of your waists, popularly known as love handles. It helps to develop and tone your obliques, abdominis, and pelvic floor muscles, as well as increase the strength and flexibility of your torso and lower back. Maintaining proper posture and adhering to the rep counts and timings are essential for performing this exercise correctly. Incorporating the Russian twist into your daily training program would also benefit your daily motions and activities.
Frequently Asked Questions
Is the Russian twist effective?
Yes, Russian twists are highly good at targeting the oblique muscles on the side of your stomach.
Do Russian twists burn love handles?
Yes, Russian twists can help you lose love handles or excess fat on the side of your stomach.
What muscles does a Russian twist work?
The Russian twist strengthens the obliques, abs, and lats.
How many Russian twists should I do?
Begin with three sets of 10-12 Russian twists. Increase it gradually to three sets of 25 Russian twists.
Are Russian twists good for obliques?
Yes, the Russian twist workout can help you slim down and shape your obliques.
Do Russian twists make your waist bigger?
No, the Russian twist does not expand your waist.