How to Do the Russian Twist Functional Fitness Exercise

The Russian Twist exercise is a great way to strengthen the obliques and help prevent injuries that can occur to the spine. This exercise will also help improve the speed and strength of your twist motion. This can improve a swing in baseball, golf, hockey and other sports that require a swinging motion. You can see the benefits of the Russian Twist exercise rather quickly when done properly.

Instructions

Difficulty: Easy

Things You’ll Need:

• Stability ball

1. Obtain clearance from your doctor before trying this or any other type of exercise to be sure your body is able to safely do this movement.
2. Lie on your back on the stability ball. Roll all the way out so you are on your shoulder blades, with your hips up and the gluteal muscles contracted.
3. Move your arms above your head, keep them straight and put the palms of your hands together. Inhale to prepare the body for the Russian Twist exercise.
4. Contract the abs and gluteal muscles as you twist and roll up onto one shoulder. Keep the upper back straight and strong and twist until the shoulders are aligned perpendicular to the floor.
5. Hold the Russian Twist for a split second then slowly lower back to the starting position of the exercise. Keep your hips up and high, your abs tight and the glutes squeezed together.
6. Repeat the exercise on the other side of the body. Slowly twist up using the oblique muscles and slowly return to the starting position. Alternate sides until you complete the number of Russian Twists that you desire.