How to do Russian crunches correctly: common mistakes

Russian crunches are a complex core exercise designed to strengthen both your abs and obliques at the same time. Russian crunches are performed with a weight in front of the chest, a dumbbell or barbell plate is held in the hands and the weight is transferred from right to left or left to right. The movement can be included in abdominal complexes in various sports disciplines, or performed “solo”, individually.

What muscles does the Russian crunch exercise work?

The main muscles when performing Russian crunches are, of course, the abdominal muscles. Most of the load falls on:

• Oblique abdominal muscles. It is due to their contraction that the upper body rotates.
• Rectus abdominis muscle. In this exercise it works statically. That is, it acts as a stabilizer.

When working with weights (barbell, kettlebell, dumbbells, etc.), part of the load will fall on:

• Deltoid muscles. Namely the back and middle head.
• Lat. If you use too much weight, this muscle group will become very active. And the exercise can turn from crunches into deadlifts. Therefore, weight must be used wisely.
• Spinal erectors. They are stabilizers of the spine.
• Gluteal muscles. In this case, they act as stabilizers of the torso.
• Thigh muscles. These are our quadriceps and hamstrings.

You can learn more about abdominal training from the articles <<BEST EXERCISES FOR UPPER AND LOWER PRESS>>

Also, a large number of smaller stabilizer muscles are involved. So, we can conclude that the Russian crunch exercise is complex. And doing it can make your body more toned.

Contraindications

Despite the accessibility and ease of technical execution, Russian twists have several contraindications.

First of all, these are diseases and injuries of the spine, especially the lumbar region:

• intervertebral hernia
• osteochondrosis
• vertebral displacement
• protrusion, etc.

If you have back problems, it is better to perform abdominal exercises that are more comfortable for the lower back.

Injuries to the muscles and ligaments involved in movement will also become a limiting factor. This often happens when the inguinal ligaments are injured while performing other abdominal movements.

Benefits of this exercise

Benefits are a very important factor in why most athletes choose to exercise. After all, everyone wants their training to bring results. To do this, it is worth understanding what this or that exercise can give. The advantages of Russian twists include:

• This type of crunch perfectly works the oblique abdominal muscles. With a properly structured diet and training program, this will allow you to adjust your waist. Making her narrower and more toned.
• Due to its great variability, this exercise is suitable for every athlete, regardless of gender and level of physical fitness.
• To perform Russian twists, no special equipment is required. Hence, it can be performed both at home and in the gym.
• As we said earlier, twis involves a large number of muscles. Therefore, for people who want to work out the body without gaining a lot of muscle mass. At the beginning, just this one exercise will be enough.
• Performing Russian crunches can improve your posture. This happens by strengthening the back muscles. And good posture, complete with large muscular forms, will give your body an expressive appearance.

In fairness, it is worth mentioning one important detail. By performing Russian crunches, you will not be able to pump up those coveted abs. Since the load on the rectus abdominis muscle is not significant. But its strengthening will definitely happen.

How many reps to do

The number of repetitions and the degree of load should be selected based on the tasks that you set for yourself. To increase the muscle mass of the abs, you need to perform 8-12 repetitions in 3-4 approaches. It is also recommended for these purposes to use additional weights in the form of athletic discs, as well as small dumbbells.

If your goal is to reduce the percentage of fat in the body, and, in particular, in the abdominal area, then you should perform a large number of repetitions of 20-30, and also increase the number of approaches to 5-6.

Errors during execution

The most common mistakes when performing the exercise, which are typical for beginner athletes, include lifting with the entire torso instead of twisting the body. The correct execution of crunches is to bring the shoulder region towards the groin, and not to raise the torso with a straight back, since in this case the abs do not work.

This technique will not achieve effective results. In addition, many people make the mistake of straining their neck or pressing their chin to their chest. This creates unnecessary stress that should be avoided.

Another serious problem for many people is improper breathing. When going up, you need to exhale, and when going down, inhale.

Conclusion

Crunches are the most effective and accessible exercise for working out the abs; it helps both pump up sculpted abs, reduce waist circumference and tone the abdominal walls. Traditional crunches primarily target the upper abs, but they generally target all areas of the abdominal muscles.

Technique for performing Russian twists

A classic version of Russian crunches, performed while sitting on the floor. For greater comfort, lay down a fitness mat. Completely beginner athletes can fix their feet so that their legs do not lift up. To do this, you can use the help of a training partner. Or put your feet under anything. In the gym, a bench or dumbbells with high weights are suitable for this role. At home, you can secure your feet under the bottom of the bed. It is worth considering that when fixing the legs, part of the load from the press will go to the muscles of the back of the thigh.

Performance:

• Sit on the floor or a special mat. We put our legs a little forward. In this exercise, they will act as a counterweight. As mentioned earlier, beginning athletes are allowed to secure their feet. More experienced people do not need to do this. Just put your feet on the floor.
• Lean back approximately 45°. And round your back a little.
• We put our hands in front of us. You can keep them straight or bend them in front of your chest, and place your palms on the elbows of the same name.
• The gaze is directed forward.
• From this position, while exhaling, we turn the body in any direction (for example, to the right).
• After a short pause, while inhaling, we return to the starting position. And from it, with an exhalation, we make a turn in the opposite direction (to the left).
• We repeat these turns a given number of times, in each direction.

Recommendations for implementation

• Control your movements. Turning to the side should be accomplished by contracting the oblique abdominal muscles.
• The pace of execution should be average so that you can feel the tension in the area you need. High tempo will deprive you of these privileges. And the exercise will turn into chaotic swinging of the arms from side to side. This technique can cause spinal injury.
• While performing crunches, do not tilt or throw back your head. Find one position for it and hold it in that position.
• While moving, the press must be in constant tension. To do this, we round the back, thereby pre-contracting the rectus abdominis muscle.
• While moving, your knees should remain in the same position. You should not tilt them in the direction of turning your body.
• You need to perform twisting in full amplitude. This will maximize the activation of the oblique abdominal muscles.
• While performing crunches, there should be three pauses. The first, while turning the body to the side. The second, when returning to the starting position. And the third, when we make a turn in the opposite direction. These pauses will allow us to control the execution process. And the risk that the process will get out of our control will be very low.

Remember, the correct technique for performing the exercise will allow you to achieve results in a shorter time. In addition, the risk of injury will be reduced.

Abdominal Exercises Are Important

You can choose from various kinds of exercises and activities to lose weight and make your body healthier and fitter. Most people tend to accumulate weight around their abdomen and hips, especially women. This can be dangerous. The fat deposits in the abdominal area are directly connected to the development of cardiovascular diseases like heart attacks and strokes.

Various abdominal exercises will help to dissolve the fat around the area. The seated Russian twist is one such exercise.

If you play sports frequently, this is a very good exercise to enhance the flexibility and strength of the oblique muscles.

Execution options

Russian crunches with legs raised

This is a more complex version of Russian crunches. By lifting our feet off the floor, we lose one of our support points. Therefore, we now need more concentration when performing this exercise. The rectus abdominis muscle will help us keep our legs suspended. So, the load on her will increase. The technique itself will remain the same as in the classic version. As you exhale, turn to one side. Then, from the original position, we rotate the body to another. During movement, the lower part of the body must remain motionless. We perform crunches at an average pace. We work only with the oblique abdominal muscles, and do not forget about the pause at the three points that we talked about above.

Russian crunches with extra weight

As weights, you can use dumbbells, weights, a barbell, etc. Take the equipment that you are comfortable working with. The execution is identical to the classic version. We sit down on the mat. We bend our legs and place our feet on the floor. And we begin to do twists in different directions. It is very important to choose the right weight of training equipment. Otherwise, you simply will not be able to make a turn using only the force of the oblique muscles. And you will begin to include the widest and deltoids in the movement. This technique will not be very effective for developing core muscles. Therefore, there is no point in taking heavy dumbbells or weights. Also, there are some variations of performing crunches with additional weight. 1) Perform the exercise as usual. That is, we take the weight in outstretched arms and do rotations. 2) Now let’s complicate the exercise a little. Place the weight to your right. We make a turn, take it in our hands and shift it to the left side. Then again to the right. And so we shift the weight, from side to side. Try each of the options and find the one that suits you best.

Russian crunches on a fitball

This option is mainly performed in order to reduce the load on the lumbar region. If you have never worked on a fitball, you will have to spend a little time getting used to it. You can do crunches with or without weight. It all depends on your level of preparation. As for the execution technique, the principle is the same. We lie down on the fitball. We round our back a little. We take any weight or work without it. And while exhaling, we perform twisting. For greater stability, spread your feet wider.

Russian crunches while standing with a barbell

This is the strength version of this exercise. It is performed with a barbell. To do this, rest one end of the bar against anything, and hang pancakes on the other. Next, we take the loaded edge of the bar in our hands. We move back a little so that we stand as if at an angle. Such a stand will provide us with greater stability. And we perform the twists that are already familiar to us, from side to side. It is very important to take into account that the oblique muscles, like all others, are subject to hypertrophy. And if you work with more weight, their volume will increase. Consequently, the waist will also become wider. I think many girls would not want this. Therefore, it is better for them to choose options in which the weight of the burden is less or absent altogether.

Learning to pump up the press without mistakes

The main mistakes when trying to pump up your abs at home:

Many people with problem tummies think that it is enough to choose the right complex for themselves, buy an ab wheel or a special exercise machine. And that’s it – after a month or two, the perfect tummy turns from a dream into a reality.

But we will tell you how to avoid them:

The main mistake is to do the same exercises for several months in a row, increasing only the number of repetitions - it is extremely important to change exercises at least once a month, since the effectiveness of even the best ones comes to naught; you pump only the “upper” or “lower” abs - physiologically, the stomach is not divided into these zones, it should be fully loaded with a variety of exercises; you do not control the results and do not track progress - start a notebook or online diary, record your workouts, loads, results (in photos and centimeters); do not work to the point of exhaustion, your muscles may burn, but they should not hurt; people who exercise every day make a huge mistake and do not give their muscles a chance to recover - it is better to do exercises every other day, this will be the optimal regime

Tips for maximum efficiency

• Before performing Russian crunches, you must do a general WARM-UP. Particular attention should be paid to the lumbar region.
• To ensure that the muscles do not get used to the same load, it is worth increasing it as your training increases. To do this, you should gradually move on to more complex options.
• Of course, load progression is very important. But if you want to have a thin waist, then you shouldn't chase weight. Use small weights. And to increase the intensity, experiment with the pace of execution. Starting from slow to faster.
• Do not hold your breath while doing the exercise. This will create additional stress on the cardiovascular system. At the end of the turn, exhale. This way we can squeeze the abs as much as possible. On relaxation, inhale.
• In order for the result to be visible in a shorter time, it is worth reviewing your diet. Without PROPER NUTRITION, it will be difficult to achieve relief.
• Abdominal muscles, like all others, require time to recover. But for some reason, most athletes forget about this. And they pump up their abs every day. This approach will only lead to overwork of the core muscles. Therefore, it is recommended to perform abdominal exercises 2-3 times a week.

I think you have noted this exercise for yourself, and will definitely try its effectiveness in practice. The main thing is to adhere to the execution technique so as not to get injured. If you're just at the beginning of your abs-building journey, then start with the classic version of Russian crunches. And gradually increase the intensity and move on to more difficult options.

Good luck to everyone in your training!

Alternative

If for some reason twists are not suitable for you, then they can be replaced with other, no less effective physical exercises. You can use all types of planks, of which there are quite a few. The plank does not put much strain on the lumbar region, but there are also several rules that must be followed:

• from the top of the head to the heels - one straight line, do not bend the lower back;
• The plank can be performed from the knees with support on a roller or ball;
• Walking plank or rock climbers, plank jumps, side plank are effective.
• These and other options will help you work your abdominal muscle fibers.

As described above, Russian crunches are a good, useful activity that can develop not only muscles, but also endurance and strength. Be sure to follow the correct technique in order not to harm your health. By following all the recommendations, you can quickly bring your figure closer to your dream figure.

Standard training

Abdominal crunches are the main exercise for working the rectus abdominal muscles. This is the basics that you need to know, because it is this movement that underlies all abdominal training.

Proper movements are important in all types of workouts. In half an hour of pumping muscles by doing abdominal crunches, you can burn about 200 kcal. The technique boils down to the following:

• Starting position – lying on the floor, alternatively, on a bench.
• Your legs should be placed above your head at an angle of 90 degrees, throwing them on a sofa, chair or other surface. You can just rest them against the wall. This allows you to eliminate the gap between the horizontal surface and the lower back.
• Hands can be positioned in different ways. The further the palms are from the pelvis, the greater the load and the more difficult the workout. The classic version is hands on the back of the head.
• Next, we inhale, and as we exhale we make an effort, i.e. we twist the body towards the pelvis. The movement must be done slowly and rhythmically.
• The back should be rounded, do not try to keep it straight. This is the #1 mistake all newbies make.
• Having achieved maximum muscle contraction at the top point, fix the position for a couple of seconds and lower to the original position, but not all the way. The muscles you want to pump up should not relax even for a second.

Standard crunches at home or in the gym can be performed at the beginning or end of the program. The choice is up to the athlete. You need to start training with 3 approaches of 10-12 times. When the body adapts, you can increase the load to 5 sets of 15-20 times. When performing regular abdominal crunches, remember that the effectiveness of the workout depends not on the quantity, but on the quality of the movement.

Circuit training for abs at home - complicated

Circular - 2-4 circles Torso twisting (hands to toes)

• 1 set of 10 reps
• Body part: Press Equipment: Body weight

Weighted crunches

• 1 set of 10 reps
• Body part: Press Equipment: Dumbbells

Double crunches

• 1 set of 10 reps
• Body Part: Press Equipment: No

Russian crunches with weights

• 1 set of 10 reps
• Body part: Press Equipment: Dumbbells

alternatively replace with the exercise “Weighted Lateral Crunches” from the video

Reverse crunches lying on the floor

• 1 set of 10 reps
• Body part: Press Equipment: Body weight

alternatively replace with the “Alternating Leg Raise” exercise from the video

Exercise "Scissors"

• 0.5 minute 1 set
• Body part: Press Equipment: Body weight

Classic forearm plank

• 1 minute 1 set
• Body Part: Press Equipment: No

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The secret to perfect abs

The development of the oblique abdominal muscles is effectively achieved by regularly performing the Russian twist exercise, designed to tighten the waist area, making the side line ideal. The technique can be used by people with different levels of physical fitness, choosing a variation that is compatible with their anthropometric data. The main load during work falls on the oblique, rectus, and transverse abdominal muscles.

Doing exercises with a ball is aimed at creating a flat stomach. The muscles acquire the necessary elasticity and support the internal organs in the required position.