Give this one a try if you’re looking to master that gymnastic L-sit hold. Setup is the same, but instead of bending your knees, hold your legs straight up in the air like a V-up. If Russian twists just aren’t hard enough, the Mason twist is a more advanced version. We’ve heard this variation called a few different things, but the source of all sources (Wikipedia) calls it the Mason twist. Check out Scott Herman’s how-to for the wood chopper here. Instead of sitting, you’ll do this one standing using a band or cable machine for resistance. Aim to get the weight to tap the floor on each side.Īnother way to add weight to a rotational movement is the wood chopper. Hold a plate, dumbbell, kettlebell, medicine ball, or jug of water in both hands over your chest and twist with the weight. What’s the best way to make something harder? Add resistance. (Check out the Mason twist below to make this even nastier.) Once you can do this, you should elevate your feet every time. Continue alternating sides.Challenge your balance and force your stabilizing muscles to work harder by lifting your feet a few inches off the ground. Return to center and repeat on right side. Contract through your abdominals while keeping chest lifted to achieve balance on your tailbone. Twist torso to the left side, but keep the rest of your body stable. Keep tension on the mini band by pressing the backs of your wrists against the 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. Return to center, then rotate to the left side and tap the ball on the left side. 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. Lean back to a 45-degree angle, feet flexed with heels still touching the floor. Start in a seated position with heels on the ground and knees bent, holding a medicine ball in front of chest. Then, draw right leg back in, extend left leg, and twist torso to the left. At the same time, extend right leg out and twist torso to the right. Lean back to a 45-degree angle, feet flexed with heels still off floor.
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. Start in a seated position with heels on the ground and knees bent, hands behind head. → No matter what you need to improve in your running life, find it with Runner’s World+! 💪 🏃🏽♀️ You’ll need a medicine ball and a mini band to complete this workout. Each move is demonstrated by Tamir in the video so you can learn proper form. Perform 10 reps of each exercise listed below, resting 20 seconds in between each exercise. Return to center and repeat on the right side. Twist torso to draw hands to left hip, while keeping the rest of your body stable with your core. Hold both hands out in front of you clasped together. Start in a seated position with heels on the ground and knees bent.
Think about the way your left arm swings when you step with your right foot. 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. 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.Īccording to Tamir, Russian twists-and their variations-build the core strength and power necessary to improve running speed and efficiency on flat ground and hills. Russian twists tend to be a staple in many core workouts, and for good reason: This exercise boosts the strength and stability of your obliques, which can actually improve your running performance.īut 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.
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