According to Fitness First's Head of Fitness Product and personal trainer Tim Andrews, multi-muscle moves that involve rotation – like Russian twists – are a much better way to train the core than (yawn) traditional sit-ups or crunches.
Skip: Russian Twist
While it might seem more functional than a crunch, it's not necessarily better. “Recent research has shown that Russian twists are more harmful than beneficial,” says James Thomas, a Les Mills national trainer based in New York City.
One of the consequences of too many Russian twists is the fact that your obliques will increase in size actually making your waistline look even wider than before.
"The Russian twist targets all the muscles in your core, making it a great abs exercise when you're tight on time," says Peter Donohoe, NASM-certified personal trainer, core strength teacher at the Boston Ballet, and functional performance specialist for Hydrow.
A toned midsection can be hard to achieve unless you've got the right mix of exercise and diet. While exercise alone won't carve out a six-pack, the Russian twist can help! Coupled alongside a healthy diet and solid workout routine, this core-carving exercise is just what's needed to make your abs pop.
What are the main problems with this Russian Twist exercise? “The first issue is compression. Staying in that half sit-up position requires a massive contraction of the abdominals and hip flexors, which in turn produces excessive compression of the lumbar spine. “The second issue is flexion.
Being fast-paced
The golden rule of every muscle-strengthening exercise is to perform it really slow to see actual results. The same rule applies to the Russian twist.
Crunches:
The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground. Lift your hands and then place them behind the head.
A common mistake with weighted Russian twists is using too much resistance. The idea is that if some are good, more must be better. But too much weight on Russian twists prevents you from rotating well and only serves to put your spine in a compromised position.
The best way to get a slimmer waist, aside from maintaining a healthy diet, is by strength training! Cardio workouts may be what you thought would be the bulk of your workout routine, but nope, focus on lifting weights. Strength training helps the body retain and build lean body mass while burning fat.
Being a great weight loss exercise, Russian twists help reduce belly fat, which is often the root cause of several serious health issues. By losing this weight, you can prevent the risk of heart problems, diabetes, kidney issues, etc.
A great substitute for Russian twists are medicine ball passes. You will get the same core engagement without the added strain, and it's a great way to work out with a partner.
This exercise targets the obliques, which are the muscles running from the ribs to the pelvic area. These help you burn the fat called muffin top or side belly fat. Doing 3 sets of 30-50 reps of seated Russian twists every day can help you achieve a toned and strong core and abs.
The Russian twist can be done with bodyweight alone or with an added weight like a dumbbell, medicine ball or any heavy object to train your muscles to work harder. If the Russian twist is new to you, be sure to start without any extra weight and learn the proper form.
Russian twists are a great core exercise. This move works your obliques while also targeting your shoulders and hips. To do a Russian twist, you'll rotate your torso from side to side while sitting in an upright position with your feet lifted off the ground. This movement brings great rotation into your core.
Proper Form And Breathing Pattern
Keep your back straight at all times and twist your torso only from the ribs up. If you're a beginner, keep your heels on the floor and, if you're more advanced, bring your legs up and cross them. Breathe out as you twist your torso.
People like Russian twists because they take advantage of your core's ability to rotate your torso, one of its four key functions. This movement targets your obliques, the long muscles that run along the sides of your torso and help to flex, laterally bend, and rotate the spine.
Running. “Running is one of the best calorie burners out there,” Saltos says. An average person can burn anywhere from 500 to 1000 in one hour of running. “Speed, pace, and endurance are all factors that can impact this range.