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The Russian Twist is a popular core exercise that improves oblique strength and definition. The exercise, typically performed with a medicine ball, involves rotating your torso from side to side while holding a sit
In this position, your abs contract to maintain the sit-up position while your obliques help to rotate your torso. Holding a med ball or plate makes the movement more difficult. The result is a
However, the traditional Russian Twist isn't all it's cracked up to be. Here's why:
The Problem With Russian Twists
In the past, the core was strengthened with exercises
However, we now know that the core's primary function is to provide stability and prevent itself from moving to protect your lumbar spine (lower back) and maximize power transfer between your lower
With Russian Twists, you don't train your obliques to perform better for the way you use them in sports and daily life. Yes, the move may help them look more defined if you're
Russian Twists are also typically done with sloppy form-i.e., with significant twisting and/or rounding of the lower back. The lumbar vertebrae are large and thick, and they can handle a lot of
For young and healthy athletes, this likely won't cause a problem in the short term, but it can damage your discs over time and cause or exacerbate lower-back pain.
Russian Twists shouldn't be your go-to oblique exercise. Consider them like Bicep Curls for your core. You can do them occasionally to target muscles to improve aesthetics.
That said, you cannot
You need to rethink the Russian Twist to make it a safer and more beneficial exercise. It shouldn't be a rotational movement where you twist your lower back. Rather, lock in your core and
Maintaining this rigid position will crush your abs and stabilizers while your obliques work to prevent your torso from rotating as you move the weight back and forth-the way your core is intended to
Here are the step-by-step instructions for performing Russian Twists.
Step 1: Assume a sit-up position with your back flat and abs tight. Hold a med ball with both (image)
Step 2: Keeping your core tight, slowly bring the med ball to your right hip. Briefly hold this position before returning it to center.(image)
Step 3: Repeat
Russian Twist Variations
Rather than getting overly creative, we advocate performing different variations to adjust the difficulty. Here are three variations in order of increasing difficulty.
Some people feel that they are fat due to the presence of excess fat, or double chin, in their face. With the perceived standards of health and fitness, many people prefer the absence of
According to A Workout Routine, the ultimate face fat workout routine serves as a proven way to get rid of excess face fat
As per the publication, there are two routines that can be done to workout the face. There is face fat workout A and face fat workout B.
Face fat workout A involves blinking
On the other hand, face fat workout B includes unilateral blinking for 18 to 20 reps for four sets with one minute rest between sets; back foot elevated Bulgarian split nods for five reps for
Facial twist is one of the exercises that will help lose face fat, as per Live Strong. According to the publication, the exercise is done with a yoga body twist, such as the Bharadvaja's
Overall, losing fat is part of losing weight. To achieve it, it is best to incorporate health pillars, such as proper nutrition, regular exercise, adequate rest, and right attitude.
The human body is designed to move with power, efficiency and grace in a wide range of planes of motion. In everyday life we bend, extend, twist, turn and swing. However, exercise programs are
Fitness professionals have terms for each of these dimensions, or planes of action. The body is divided into top and bottom, right and left and front and back by three specific planes of motion: transverse
Understanding these planes and incorporating exercises for each of them in your regular workouts will help you establish and maintain a balanced fitness plan that will promote muscular balance. As well, it will help transfer
Before starting with exercises in the different planes of motion, it is important to understand the universal starting position, which is called anatomical neutral. This position is assumed by having all the joints of the
Of the planes of motion the most common plane that is missed in traditional fitness programs is the transverse plane. Yet in life it is the plane of motion we most frequently use to perform
The benefit of taking a planar approach to your workouts is these movements provide a more complete workout that involves every major muscle and joint action. Integrating multiplanar movements which are typically more complex and
It is important to understand how to build rotational movement into your exercise program without causing excessive strain to the body.
Often people will avoid rotational movement in exercise programs as they fear
In incorporating rotational movements into your exercise program, it is always safest to start with body weight exercises before adding resistance from external loads such are dumbbells, cable pulleys and weighted equipment. For example, start
Mobility is an important element of training the transverse plane exercises. Spend time increasing mobility of the joints that are designed to rotate. The shoulder, thoracic spine and hip are built for rotation. Interestingly however
Yoga, Pilates and stretching-based exercises will help establish and maintain ideal range of motion to enhance optimal performance in life, sport and recreation. When there is restriction in mobility the body will compensate and
Consider adding multiple planes of motion exercises to your regular workout routine to achieve a more balanced and functional approach to training. Take a traditional exercise and add rotation to increase the effectiveness of the Helen Vanderburg, co-owner of Heavens Elevated Fitness, Yoga and Spin Studio, Fitness Expert and Celebrity Trainer, Author of Fusion Workouts, 2015 Canadian Fitness Presenter of the Year. Motivational and Corporate Health and Wellness Speaker [View detail...]