The Russian Twists definitely are a fun variety to add to your abdominal exercise list. What is even better is the variations of the exercise itself.
Here are ways you can add or remove intensity to the exercise:
1. Hold an object in your hands
- hold the object closer to your body = easier
- hold the object away from your body = harder
2. Feet Placement
- place feet flat on the ground = easier
- raise feet in the air = harder
3. Angle at the Hips
This one basically means that you either are sitting upright or leaning further back. In both options you want to make sure you are keeping neutral spine.
- sitting more upright like a chair = easier
- leaning back (as far as good form goes) = harder
4. Holds or Fluid Motion
This will be varied based off of you holding an object or not and how long you hold in the position.
- moving fluidly from one side to the other = easier
- holding off to the side, pause, and moving to the other side, pause = harder
5. Sitting Surface
You can really start to challenge yourself with this one. You can be on a hard surface, bosu ball, foam, elevated surface to your feet, etc.
- more stable surface = easier
- least stable surface = harder
As you can see the list goes on and on with the level of ease or difficulty. You can even mix and match like placing your feet on the ground while sitting on a yoga ball. Basically, the options are endless.
Regardless of what level of difficulty you choose to do the exercise there are a few key points that need to be made about form. Check out the images below to see the difference in form.
When fatigue starts kicking in, you could slowly shift to look more like image 1. Be sure to be aware of your form and stop the exercise or make it easier to do. It isn't worth doing the exercise if you have bad form.
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With love & exercise,
Dani Jones
Did you know??? I work with women who want to crush their fitness goals. I focus on female physiology (how your body works best with your menstrual cycle), your biomechanics (how your body moves) and I pay close attention to functional anatomy to make sure you are moving properly. Interested in working with me? Send me an email at support@thedanijonesmethod.com and we can chat about your goals!
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