Transform Your Abs With Russian Twists

Maybe you have been a regular gym or fitness center member for quite some time now

. Or perhaps you are a devotee of regular home gym exercise. Either way, you might be looking for a way to improve the look of your abdominal muscles. Your abs, after all, are the key to increasing strength in the rest of your muscle groups as well as the show piece for pool side and beach venues.

Assuming you don't have any existing back or spinal issues, the following exercise, if done with regularity, can help put you into the magazine cover status with respect to your abs. These "Russian Twists" are designed to work your upper and lower abdominal muscles and your oblique muscles in one exercise. 5-10 minutes devoted to this exercise just 3-4 days a week should help you with a complete ab transformation.

Sit down on the floor on an exercise mat, preferably, to start this ab workout. Sit on your rear and extend your legs, knees partially bent, and lean your torso back to about a 45-degree angle. Extend you arms out in front of your with your hands clasped.

Once you have established this position of balance, you can start to rotate your upper body from side to side, all the while maintaining your rear end on the floor, balancing your body, and keeping your abs firmly tensed.

Keys to maximizing the effectiveness of this exercise are not to crunch your body and legs together avoid any kind of traditional sit up movement. Also, rotate your body as fully as possible twist in each direction as much as you possibly can and still stay balanced.

It is also important to keep your head and neck upright, over your shoulders. Avoid moving your head in a forward thrust with each twist. Your neck should remain in line with your spine even during the twisting. Finally, keep your bottom in a fixed position on the mat your bottom should not scoot or move as you twist.

At first, don't worry about how many repetitions or series you complete. Spend the first session mastering the movement, concentrating on your abdominal muscles during the movement. Once you have gained complete control of the movement, during the first week, find the number of repetitions that taxes, but does not overly strain the abs. Do three sets of these repetitions with no more than a 1-minute rest between sets. Each week you can add an additional repetition to each set.

In a matter of a few weeks you should start to notice a difference in the appearance of your mid section. This entire routine, as mentioned previously, shouldn't take more that 10 minutes from start to finish. 30 minutes a week devoted to your abs, if devoted correctly, will lead to the transformation that you have been hoping for.

Transform Your Abs With Russian Twists

By: James Kearney

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