Russian Twist For Strong Sexy Abs: Video And Exercise Instructions

The Russian twist, also called the V-sit twist, will mainly work your stomach muscles. It'll improve your lower back stability and strength too. This will help improve your posture and give you the nicely shaped mid section you want.

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On this page, you'll learn how to do this stomach exercise on the floor and on the swiss ball.

Here's a short video showing you how to do the Russian twist on the floor.

Methods

  1. Sit on your exercise mat with your legs bent.
  2. Now adjust your position so that your legs are bent at 90 degrees and your torso is leaning back slightly. Seen from the side, your legs and torso must be in a V shape.
  3. Hold a weight plate or a medicine ball with both hands and stretch your arms out.
  4. Keep your stretched arms parallel to your thighs. This is the starting position.
  5. Keeping your lower body still, twist your torso to the right.
  6. Stop twisting when your arms are parallel to the floor.
  7. Move back to the starting position.
  8. Repeat steps 5 to 7, twisting to your left.
  9. Repeat 8 times (=one set), or as many times as your exercise program tells you.
  10. Rest for 30-60 seconds.
  11. Do one or two more sets.

Things To Watch Out for

  • Keep your lower body still while twisting.
  • Breathe out when you twist to the side and breathe in when you come back to the starting position.
  • If you're a beginner, try practising this exercise without the weight first.

When this becomes easy, you can hold more weights or you can lift your feet off the floor. Or do both to make your ab work harder.

You can also do the Russian twist on a stability ball (also called a swiss ball).

Here's how to do it.

Methods

  1. Sit on a swiss ball with your feet slightly wider than hip width apart.
  2. Walk your feet forward and roll down until your shoulders are resting on the ball.
  3. Keep your knees bent at 90 degrees. Keep your spine straight.
  4. Extend your arms on your chest with hands clasped together. Or hold your weight with both hands if you're using one.
  5. Pull your belly button in. This is the starting position.
  6. Twist your body to the right until your arms are parallel to the floor.
  7. Come back to the starting point.
  8. Repeat steps 6 & 7, twisting to your left.
  9. This is one repetition.
  10. Repeat 8 times (=one set), or as many times as your exercise program tells you.
  11. Rest for 30-60 seconds.
  12. Do one or two more sets.

Things To Watch Out For

  • Don't let your hips drop.
  • Your knees should be bent at a 90-degree angle at all times.
  • Keep your feet still and firmly flat on the floor.
  • Don't forget to breathe.
  • When you're new to this exercise, practise it slowly twisting from side to side.

To make this swiss ball Russian twist harder, increase the speed of the twist or hold a weight plate or a medicine ball. Or do both.

Good luck! :-)

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Here’s the only book you’ll ever need.

I mean it. That’s the only thing you need to tone your abs.

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