Tag Archives: russian twist

Exercise of the Week – Russian Twist

Posted on 27. Feb, 2010 in Exercises

Not sure how this information is getting to RockIt Mom, but we have been provided and read numerous articles lately, that the Russian Twist – ab/oblique exercise is one to boost your metabolism and build explosiveness in the upper torso.  It can be done with or without weight.  To begin, try it for 3 sets of 12-15 reps without weight.  The next time add a 5 lbs. plate or dumbell. 

PERFORMING THE RUSSIAN TWIST: Lie down on the floor with knees bent like in a “sit-up” position. The feet should be kept together and slightly above the ground or put under a stable surface. The torso should be kept straight with the back is kept off the ground at a 45 degree angle. Arms should be held together away from the body in a straight fashion and hands are kept locked together like a ball or one can hold a weight to increase the difficulty. Next, the arms should be moved from one side to another in a twisting motion, with each swing to a side counting as one repetition. The slower one moves their arms from side to side, the harder the exercise becomes and the abdomen being worked better. When moving your arms during the exercise, it is crucial to not stop in between repetitions else you will lose the effect of working the abdomen. Constant breathing in and out during the exercise is important as one should not hold his/her breath.