Focused movement training: Abdominal twist

The abdominal twist, commonly known as the Russian twist, is rotational exercise that targets your core, strengthening all the muscles involved in trunk rotation.

This challenging exercise has beneficial functional benefits in everyday life and various sports, making it a must for every core workout.

How to do it

Sit on the floor with your knees bent and your feet flat. Fold your hands across your chest, or hold a medicine ball, kettlebell or dumbbell with both hands at about chest height for added resistance.

The movement: Brace and engage your core as you lift your feet off the floor and lean back slightly, balancing on your glutes. Rotate your torso to the left, then tap the ball on the floor just outside of your left hip. Pull the ball back into your chest, then rotate to the right and tap the ball to the floor in the same manner. That’s one rep. Continue alternating sides each time for a total of 20 reps.

Targeted muscles

The abdominal twist primarily targets the obliques, which are crucial for rotational movements of the torso. Supporting these primary movers are a host of synergistic and stabilising muscles that contribute to core stability and controlled rotation. These include the psoas major and quadratus lumborum, both deeply involved in spinal stabilization and hip flexion. Additionally, the multifidus, iliocostalis lumborum, iliocostalis thoracis, rotatores, and intertransversarii all work together to provide intricate control over spinal movement and posture during the exercise, ensuring effective and safe execution of the twist

Form tips:

• Keep your back straight and your chest lifted throughout the movement. Do not hunch your shoulders.
• Focus on twisting from the waist, allowing your upper torso and arms to turn with you.