Forget sit-ups — this ab exercise blasts all of the muscles in your core

Forget sit-ups — this ab practise blasts all of the muscles in your core

a photo of a woman on an exercise mat doing a Russian twist

(Image credit: Shutterstock)

Non all abdominal exercises were created equal; no amount of sit-ups will build yous the core of your dreams. Instead, you need to find exercises that target all of the different intestinal muscles, and pair these with full-trunk exercises and expert nutrition.

But if yous are curt of time, what ab exercise do you do? The answer: Russian twists. Russian twists are corking at targeting all of the muscles in your core. Even better, this move tin help strengthen and stabilize your lower back and piece of work on your balance.

But how practice you a Russian twist, and what are the best modifications to try? Read on to discover everything y'all need to know about this power move.

How to do a Russian twist

To practice a Russian twist, sit down on an exercise mat (if you don't take i, we've hand-picked the best yoga mats for home workouts), and appoint your core as you lean backward, lifting your legs off the floor, so you are in a V-shape position. You tin cantankerous your legs if it helps, and knot your hands together in front of your body. Bracing your cadre, twist your torso from side to side, and retrieve virtually lowering your hands to the side of you equally you lot twist. Follow your hands with your eyeline. Go on to twist from side to side without dropping your legs to the floor.

Recall to keep the move slow and controlled. Don't curvation your back in the movement or lean back likewise far. It's also worth noting that Russian twists are i of the abdominal exercises that put a bit of pressure level on your lower back, so if you lot do struggle with back pain, it's worth checking with your doctor earlier adding these to your regular conditioning routine.

What are the benefits of Russian twists?

Russian twists target all of the intestinal muscles: the rectus abdominis — which are the abdominal muscles that run downwardly the front of the stomach, and are the ones that are visible in a 'half-dozen-pack' — the transverse abdominis, which are the deepest abdominal muscles; and the obliques, which run along the side of the body.

The movement involved in a Russian twist forces you to actually engage your cadre to stay sitting still, but it also works on your stability and targets the muscles in the lower back. These, in plow, can help with your posture.

Far from beingness just an aesthetic goal, a potent core is of import for a lot of sports, including running and weight grooming.

What are the best Russian twist modifications?

If y'all're finding Russian twists too challenging, you can try the same do with your feet lowered to the flooring. To do this, sit back on your seat bones and lean back so you feel your core appoint. Keep your legs out in front of y'all, with a curve in your knees and your anxiety flat against the floor. Engaging your core, rotate from side to side.

Alternatively, if the Russian twist is too much on your lower back or pelvis, y'all can try a modification where you kneel downward instead of sitting on the mat. To do this, kneel on your mat and lean your upper torso backward until you are at around a 60-degree angle. Engage your core and your glutes, and twist your torso from side to side.

If you're finding Russian twists besides easy, why not add some weight to the move? Perform the same twist, just agree an adjustable dumbbell or kettlebell in your hands and lower the weight to the floor on either side of the trunk every bit you twist. You'll feel the burn down in no fourth dimension.

Other exercises to try

Looking for more than workout inspiration? We've hand-picked the best ab workouts to endeavour for free here, as well equally the do that's meliorate than squats at building your glutes, the ab exercise JLo swears by, and the exercise that targets your lower torso and cadre at the same fourth dimension.

Jane McGuire is Tom's Guide'southward Fitness editor, which means she looks subsequently everything fitness related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the by four years, so knows what to look for when finding a expert running watch or a pair of shorts with pockets big enough for your smartphone. When she's not pounding the pavements, you'll observe Jane striding circular the Surrey Hills, taking far too many photos of her puppy.