Russian Twist Exercise Demo – What is a Russian Twist?

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IFBB Pro Julie Lohre demonstrates the Russian Twist Exercise, also known as Medicine Ball Oblique Twists. This awesome ab exercise will tighten your core and help give you a flat tummy when paired with a great nutrition plan and solid workout routine.

Russian Twist Exercise Demo

Want to learn how to do a Russian Twist?
No matter your experience level, I love this awesome exercise!  In general,  core exercise can make all of your abs stronger, from the obliques through the rectus abdominus giving you a flat tummy and strong core. The key secret here twisting from side to side as you fire the oblique ab muscles.  By making controlled rotation the focus,  you are able to pull in the muscle fibers that surround your core and lower back.  Women that want to really focus on a toned waistline will love adding Russian Twists into their normal ab fitness routine.

So, what are Russian Twists?
While some ab exercises like sit ups, planks and v-ups just focus on a specific section of the abdominal wall, I love that Russian Twists incorporate so much more.  You still get the lower and upper ab involvement that those traditional exercises offer, but with a new well, ‘twist’!

The oblique muscles can be difficult to engage without adding rotational movements.  If you are an advanced trainer or looking to up your game and take this to the next level, try adding weight at your waist level.  Really, any type of weight will work from a dumbbell to a weight plate, but I love the med ball in particular here as you can see from the photo.  Med balls come in different sizes and weights so that as your core gets stronger and as you become more comfortable with this type of oblique twist, you can increase the amount of weight you use pretty easily.  When adding in this weight and making it a med ball oblique twist, be sure to hold the ball at chest level and keep your elbows tucked firmly in at your sides.  Your entire upper body should act as a unit throughout the Russian Twist so that your core stays engaged and the ball does not drop too low.  Sometimes, I see people get overly worried making the ball touch the ground as you rotate from side to side, but that is not so important.

It is better to maintain the twist with your upper body being a solid unit as that will use more lower back muscles. When you lean forward too much to be sure the ball is touching the ground, you can place your lower back in a bad situation and cause strain there.
When you think about the movement, start by sitting up nice and straight, lengthening your back and pulling in your lower abs.  Something you might try to do if you were zipping up a pair of pants that are just a little too tight.  The muscle contraction that you do when you pull in or ‘suck in’ your abs is the same muscle contraction that you want to do here.  Once you are in that nice, tight position, slightly lean back to bring your upper back and shoulders a bit closer to the ground.  When you are in the proper position, you will just balance on your glutes.  As an option for this challenging ab exercise, you can lift your feet off the ground and keep your knees either straight or bent.  This will bring the hip flexors into the movement more so and really will challenge your balance.

What is a Russian Twist Exercise?
Step-by-Step Exercise Demo:
1) To begin, sit with your knees bent and feet flat on the floor.  Choose a med ball that is challenging, but still allows you to maintain a straight back throughout the exercise.  Holding the med ball with both hands in front of chest. Keeping the spine long and the abdominals tight, lean back slightly and lift the feet a few inches off the floor. If that is too difficult, you can keep your feet/heels down touching the floor.
2) In a controlled manner, begin to rotate your torso from the left to the right bringing the medicine ball cross your waist as you do it.  Be sure to keep your elbows tucked tightly at your sides and keep your chest lifted through the abdominal rotation.  Head back to the middle to complete the twist.  As you become more confident with this twist, you will be able to move more quickly and increase the amount of weight that you can use by choosing a heavier med ball.

Targeted ab muscles: External Obliques, Internal Obliques, Rectus Abdominis, Transversus Abdominis

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Are you among those women that desire to get a beach body in minimum time? Bodyweight workouts are simple fitness exercises for women and they typically give fast outcomes. The incredible thing about body weight exercises is that you can do them as a circuit. By doing them as a circuit you will get the very best of both worlds, cardiovascular training and strength training. If you are a busy mama or company woman, this means that your workouts will be extremely brief and this is a great thing.

{Another suggestion that will help in maintaining your program is to keep your Fitness Workouts as varied as possible. Working out is excellent for your health and diet, however just if continued a regular basis. If you do not differ your regimens, you may end up getting bored, and this is simply another reason to end your program. One thing you might want to think about is getting a program setup at your local health club, or perhaps even call an individual fitness instructor. They will be able to set up a physical fitness program customized exactly to your needs without over taxing you.|Cardio – I guess you currently knew that, but the how is the essential thing. Your cardio workouts need to be targeted to achieve the most fat loss. That’s why the very best cardio Fitness Workouts are interval workouts. You’re going to be investing enough time at the health club currently. Don’t squander it on long cardio. Make your exercises intensive and short. This will cut the fat straight off and leave you lean all over.|In this circuit training system, you will be doing 4 to 5 various exercises back to back with no rest. And yes, utilize heavy weight that you can do anywhere from 8 to 12 reps. If you can do 15 reps, then increase the weight. If you can not do a minimum of 8 representatives, decrease the weight. The following female Fitness Workouts will promote the muscle while burning a large amount of calories. You will integrate compound movements using your lower and upper body while using both assisted weights and your own body weight for resistance.|There are several house Fitness Workouts readily available. Some are created in a manner that they will work and others aren’t. Finding a physical fitness program that works and reveals results depends on everyone. A program that works for a male generally needs customized to work for a female. Because guys and females are various and need various things, this is simply. , if a person keeps a home physical fitness program and does the workouts properly it will show outcomes.. Then the individual will discover a modification, if they eat a healthy diet plan.|On the other hand it has been shown that routine Fitness Workouts will have a positive effect on the cardiovascular system (heart and lungs), boost muscle mass and improve movement & coordination. This practice will result in a longer and much healthier life.|Look, what makes P90X various from other house Fitness Workouts is what he calls Muscle Confusion. Each time your body adapts to the routines, the program changes making you adapt once again. That method you will prevent those nasty weight-loss plateaus.|The second typical mistake made in home Fitness Workouts is to work out without shoes or in slippers. This is a guaranteed no-no. Your feet require support and if you do not give it to them when you are engaged in heavy physical activity they will rebel eventually. Different types of workouts need various kinds of shoes for assistance, however for total exercisers a cross-training shoe can be an excellent option. Going barefoot might feel comfortable to you at first and since you are at home you may believe it’s OK, but if you are actually serious about your physical fitness you will not surrender to that temptation. Bear in mind that your feet have to soak up many of the shock made by effect working out, so safeguard them well and they will safeguard you in return.|Another great physical fitness app is MyFitnessPal. Due to the fact that it allows users to keep track of all of the foods and drinks they are consuming throughout the day, this app is wonderful. It has a large database of foods and they are very simple to find. They have restaurants in their database, also, so you can keep up with all of the foods taken in throughout each day. You can also log your Fitness Workouts and it keeps an eye on this in a efficient and easy method.|The advised frequency to exercise is 3-5 sessions per week. Nevertheless, research studies indicate that you might go as low as 2 excellent Fitness Workouts weekly, and still get and keep a great level of physical fitness over 40. Likewise, the current studies suggest that short and intense exercise routines are more useful than long extracted exercises.|When somebody starts the program they are encouraged to do the program at a comfy pace. As they begin to gain strength then they are motivated to continue to push themselves. As they follow the diet plan and do the exercises as instructions individuals will notice dropping weight using home Fitness Workouts. There is a various program each day to produce motivation. They will work different muscles to assist better work the body. It will begin to help individuals to construct muscle and reduce weight. It will likewise help them continue to have an interest in the program. Given that the exercises are varied.|Golf Fitness Workouts are not any more strenuous and punishing than the video game of golf is. Bear in mind that the exercise are golf specific, meaning that they are particularly developed to help enhance and condition the really muscles utilized in golf.|Some offer strictly a cardio exercise with absolutely no strength training. Others provide simply the opposite and after that there are constantly the Fitness Workouts that provide you with both. Not to point out that there is likewise Yoga and Palates exercises that primarily focus on versatility and your core.|A free app that numerous like to download is Daily Burn. It permits you to track and keep up with your foods and Fitness Workouts. You can likewise monitor your weight-loss program and log your foods for the day. Because you can customize your workouts and do interval training and workouts, lots of like this app. You can even create your own workouts. This app has additionals that can be bought. You can purchase the FoodScanner and consultations with a personal fitness instructor.|Look, what makes P90X different from other house Fitness Workouts is what he calls Muscle Confusion. Each time your body adapts to the routines, the program changes making you adjust again. That method you will avoid those nasty weight loss plateaus.|I know I would, and I believe the majority of individuals would as well. I don’t believe those Fitness Workouts are wrong; in truth, I think they’re a great initial step in getting your yourself fit and prepared to play. If you wish to be really proficient at “playing,” I just believe you’re going to require another level of physical fitness to get you there. An excellent workout program is going to provide with all the real life requirements required to overcome most challenges – strength, versatility, endurance and capability to heal quickly. When you have all these working for you, you’ll be able to dominate your field of play, just from a conditioning standpoint.|First, lets begin out by describing why using the method of high reps and light weight is bad for female Fitness Workouts. What you are essentially doing is low strength cardiovascular workout since the quantity of time you need to feel worn out, will take you over an hour. As soon as the exercise takes more than an hour to complete, the body enters into a catabolic state. A catabolic state suggests the body is breaking down muscle for energy instead of the saved carbs or stored fat. Exercising in this manner will burn muscle instead of preserving or constructing lean muscle.|Some house Fitness Workouts press the participant and others motivate. Some house fitness programs work a particular part of the body or are filled with music to get individuals moving. Finding a program that keeps the participant associated with the program will assist them to continue to working. Then they will begin to notice outcomes, if the exerciser keeps working. Clothing will begin to fit more comfortably and they will feel more energetic too. There will even be a point when others start to observe a difference. It might be a various in the way they look, but it could likewise be in a method they are more active.|I did find precisely what I was trying to find through none besides a paid announcement. What I had actually selected likewise supplied me with my cardio exercise for those days I didn’t seem like strolling. To this day I still utilize that very first DVD that introduced me to the world of in the house Fitness Workouts.|Going through the motions of an exercise is simple. Everyone can do any type of exercise. Your choices of physical fitness training plans are basically endless. I might produce countless Fitness Workouts and all of them would work. Some much better than others obviously, but all would work.|Health is comprised of numerous factors, with fitness playing its part also. However, in order to maintain great health, you need to develop health on the within initially, which will then flow outwards to your physical form. This is why the phrase “health physical fitness equipment” is so lop-sided. It only concentrates on the equipment utilized in Fitness Workouts – that’s it. How about the expression “health” devices? Exists such a thing? Absolutely!}

Now, a couple of points about an effective 6 pack Abs Workout. A huge part of an exercise plan is cardiovascular workout. Cardio has actually long been the go-to kind of exercise for burning fat, and for excellent factor! Remember, however, that uninteresting and long cardio regimens are not the best method to do things. Train with an approach called interval training and you will be better off. Interval training suggests brief bursts of running. For instance, start strolling for 10 minutes, then include a 1-2 minute complete sprint, and then return to walking. It’s incredible things.

Then it will be really tough to do HIIT, if you are out of shape. Interval training burns more fat and is more enjoyable than jogging for thirty minutes straight. However if you are a beginner start by doing 15-20 minutes of stable state cardio after a workout. Even if it is just going for a walk. You need to likewise choose a walk on your day of rests if you feel up to it.

But prior to you pay your credit card for the first workout machine you see advertised on a late night infomercial, you need to consider a couple of crucial elements of your house Gym Excercise consisting of area, spending plan, and most significantly, your fitness goals.

A 2nd stretch would be the camel and cat stretch. What you do is get down on your knees with arms on floor likewise. Now think like a camel and press your back up. Hold this position for about 5 seconds. Next believe like a feline and lower back like your pressing your stomach towards the ground. Hold this position for 5 seconds. Repeat this stretch 5 to 10 times.

To best target the abs, abs work out devices are the devices of option – an example is the horizontal ab exercise device. It enhance the legs and thighs while toning the abs. These equipment enable the user to do crunches and other abs workouts.

Do you want cardio devices like a treadmill or stationary bicycle, do you desire dumbbells and a weight bench? Warm up before exercise to help increase your series of motion and promote joint health.

Preferably you should train your abs, hard, 2-3x a week. Start with a basic program, and build onto it as your fitness enhances. Dumbbells are the best due to their increased variety of motion. – Russian Twist Exercise Demo – What is a Russian Twist?

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