Best Half Marathon Workouts core workouts, and for good reason: This exercise boosts the strength and stability of your obliques, which can actually improve your running performance.
But a classic Russian twist can feel old after awhile, which is why learning some Russian twist variations is key to keeping your workouts interesting and effective. With that in mind, Noam Tamir, C.S.C.S., CEO and founder of TS Fitness in New York City, created a workout circuit with four alternate forms of the classic Russian twist for you.
According to Tamir, Russian twists—and their variations—build the core strength and power necessary to Races & Places and efficiency on flat ground and hills. That’s because the cross-body movement of Russian twists—and use of the obliques—mirrors the contralateral movement of running, meaning that when something happens on one side of our body, the opposite will happen on the other side. Think about the way your left arm swings when you step with your right foot.
Additionally, some of the variations Tamir demonstrates below target your rectus abdominis, spine, and shoulders, No matter what you need to improve in your running life.
Advertisement - Continue Reading Below: Before tackling the variations below, you’ll want to have the basic Russian twist exercise down.
Start in a seated position with heels on the ground and knees bent. Hold both hands out in front of you clasped together. Twist torso to draw hands to left hip, while keeping the rest of your body stable with your core. Contract through your abdominals while keeping chest lifted to achieve balance on your tailbone. Return to center and repeat on the right side.
Perform 10 reps of each exercise listed below, resting 20 seconds in between each exercise. Complete three rounds. Each move is demonstrated by Tamir in the video so you can learn proper form.
You’ll need a medicine ball and a mini band Before tackling the variations below, youll want to have the basic Russian twist exercise down.
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Russian Twist With Hands Behind Head
Start in a seated position with heels on the ground and knees bent, hands behind head. Twist torso to the left side, but keep the rest of your body stable. Contract through your abdominals while keeping chest lifted to achieve balance on your tailbone. Return to center and repeat on right side. Continue alternating sides.
Bicycle Russian Twist
Start in a seated position with heels a few inches off the ground and knees bent, holding arms straight out in front of your chest, palms touching. Lean back to a 45-degree angle, feet flexed with heels still off floor. At the same time, extend right leg out and twist torso to the right. Then, draw right leg back in, extend left leg, and twist torso to the left. Continue alternating sides.
Russian Twist With Medicine Ball
Start in a seated position with heels on the ground and knees bent, holding a medicine ball in front of chest. Lean back to a 45-degree angle, feet flexed with heels still touching the floor. Keeping the ball at your chest and your back straight, rotate your torso to the right, tapping the ball on the ground to your right side. Return to center, then rotate to the left side and tap the ball on the left side. Continue alternating sides.
Russian Twist With Mini Band
Start in a seated position with heels on the ground and knees bent, holding arms straight out in front of your chest with a mini band around both wrists. Keep tension on the mini band by pressing the backs of your wrists against the mini band. Twist torso to the left side, but keep the rest of your body stable. Contract through your abdominals while keeping chest lifted to achieve balance on your tailbone. Return to center and repeat on right side. Continue alternating sides.
