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Russian twists are a core body exercise that strengthens all parts of your abdominals, including your obliques, for a toned waistline and a stronger back. The twisting motion of the Russian twist is the key to this move. By rotating with your abs from side to side, you are firing up the muscle fibers around your waist as well as pulling in the lower abs for a strong, flat tummy.

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If you want to learn how to do Russian twists, you will have another great ab move in your arsenal. Best of all, your new move not only strengthens the ab muscles you get in a plank or a v-up, but adds the oblique muscles to the picture as well. The Russian twist is awesome just the way it is, but you can also hold a dumbbell, a medicine ball or another object that adds a little more weight. However, start by learning the move free of weight; this will strengthen your muscles without putting your back at risk. Once you are confident in this motion, adding the weight of the ball will really make you feel those muscles work!

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It is crucial to pull your lower abdominals in during this move. Imagine you are zipping up a tight pair of pants. This is the same muscle contraction you should use the entire time you are twisting with the medicine ball. Make sure to keep breathing. Also, it takes a conscious effort to relax your hip flexors.

Try this move and then try our workout Lose Your Love Handles With These 5 Exercises.

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How To Do Russian Twists:

1. Start seated with knees bent and feet flat on the floor, holding one dumbbell with both hands in front of chest. Keeping the spine long and the abdominals tight, lean back slightly and lift the feet a few inches off the floor. (To modify, keep the feet on the floor.)
2. Slowly twist the torso to the left and bring the dumbbell beside the left hip. Return to center, and then slowly twist to the right and bring the weight beside the right hip to complete one rotation.

What Muscles Does A Russian Twist Work?

Russian twists are a core body exercise that strengthen all of your core muscles especially your obliques and transverse abdominis. Learning how to do Russian twists helps create stronger abs and a healthier low back. The great thing about this move is you can make it a little easier by keeping your feet on the ground, or make it more challenging by holding a weight or medicine ball.

Benefits of Russian Twists

There are many reasons you should incorporate Russian twists into your workouts. Here are just a few:

Stronger Abs

Russian twists are an amazing ab exercise that truly challenges your entire abdominal wall but especially focuses on your obliques. The twisting and rotating that occurs forces you to use both your internal and external obliques. These muscles are extremely important for a strong overall core. While you twist with your obliques, you are simultaneously pulling in your transverse abdominus for flatter abs and a stronger back.

Stronger Low Back

As mentioned above, due to the twisting motion, the Russian twist uses all abdominal muscles which helps to strengthen those muscles that surround your lower back. This will help prevent low back injury and give you a stronger core and better posture.

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Better Core Stability

Russian twists forces you to draw your transverse abdominus in to help provide stability as you rotate side to side. This transverse abdominus – also known as the “powerhouse” of your body – is responsible not only for a flatter tummy and stronger back, but also for giving you a stable trunk making you better at everything you do with your body.

How Many Calories Do Russian Twists Burn?

People often ask how many calories they are burning in their workouts. Most exercises will generally burn about 100 calories for every 10 minutes you are working at high intensity. Russian Twist is an intense ab move that won’t burn as many calories as running or swimming, but will give you results you want in your core.

Other Exercises Similar to Russian Twists

If you like Russian twists and the results you get from them, here are a few more exercises you might want to try:

Incorporating Russian Twists Into Your Workouts

Russian twists are an amazing exercise on their own! However, you could also incorporate Russian twists into other workouts to add a core strength element or to mix-up your work. Here are some ideas to get you started:

Obliques Core Strength Workout

Here’s a short, sweet and effective workout for your core that uses Russian Twists.

Instructions:

Standing Oblique Burner – 15 reps per side

Oblique Crunch – 15 Reps per side

Russian Twist – 30 seconds

Hip Dips – 16 Total Reps

Side To Side Obliques – 16 Total Reps

Repeat.

12-Minute Cardio Workout

Cardio workouts are fun to do and make you feel great. No equipment needed. Just get ready to work hard and get that body in shape in 12 minutes!

Instructions: Warm up by marching or jogging lightly for 1 minute. Then do 4 inchworms to get the body ready for movement. Perform each move below one minute.

• Russian Twist

Repeat the sequence once more.

Full Body Strength Challenge

This workout uses Russian Twist in addition to covering every muscle group! Grab a medium pair of dumbbells and go from one move directly to the next.

• Push-Ups – 12 reps
• Plank Jacks – 12 reps
• Bicep Curl Lunge – 12 Reps
• Tricep Overhead Extensions – 12 Reps
• Squat Thruster – 12 Reps
• Shoulder Front Raise – 12 Reps
• Cross Behind Lunge Lateral Raise – 12 Reps
• Straight Arm Press Back – 12 Reps
• Reverse Grip Double Arm Row – 12 Reps
• Russian Twist – Rotate side to side a total of 20 times total

Repeat twice more.

Here are 3 more workouts that incorporate Russian Twist you might want to try:

Targets: core, back

National, state and local law enforcement agencies are joining forces to issue a strong warning that the deadly substance known as fentanyl has been linked to a recent string of overdoses and deaths in North Mississippi.

The joint warning comes from the DEA, the Mississippi Bureau of Narcotics (MBN), U.S. Attorney’s Office for the Northern District of Mississippi, the Oxford Police Department and the Lafayette County Sheriff’s Department.

In Lafayette County alone, there have been 11 overdoses and three deaths tied to counterfeit pills in 2020.

The drugs in question—counterfeit Oxycodone, Hydrocodone, Xanax, Lortab, Percocet, Ecstasy and even some methamphetamine—are often cut with fentanyl, which according to the DEA, is a powerful opioid that is 100x more potent than morphine and lethal even in small amounts. The agencies warn that, while the pills may look like legitimate medications, they are often manufactured and imported from Mexico or China.

According to the joint statement, a recent investigation revealed that a number of counterfeit pills and sedatives are being sold in the illegal drug market and causing a significant number of overdoses. Last week, the Oxford Police Department explained that the use of the “dark web” was making it more difficult to track where these drugs are coming from.

Based on a nationwide sampling of counterfeit pills seized in 2019, the DEA found that 27% of them contained potentially lethal doses of fentanyl.

“DEA investigations have uncovered rogue manufacturing labs in China that directly supply U.S. distribution networks with synthetic opioids and the chemicals used to make them,” explained Kevin J. Gaddy, the DEA Assistant Special Agent in Charge for Mississippi. “In addition, traditional Mexico-based drug trafficking networks with established infrastructure and smuggling routes continue to supply the United States with heroin, fentanyl, and fentanyl-based compounds. These networks operate in Mississippi, and we will continue to work in conjunction with the U.S. Attorney’s Office, MBN, and all state and local law enforcement agencies to target and stop these organizations from distributing this poison on the streets of our communities.”

U.S. Attorney Chad Lamar urged everyone not to take any pills that are not prescribed to you and purchased at a pharmacy.

“If a pill is not prescribed by your doctor and purchased at a pharmacy, there is a really good chance that it is counterfeit. Counterfeit drugs may look identical to those legally prescribed, but the difference is that counterfeit drugs are not regulated in any form or fashion,” Lamar explained. “We know that there are bad batches of pills here in our area that contain fentanyl and that are causing overdoses and deaths. The bottom line is that if you are thinking of taking a counterfeit pill, don’t do it. If you do, you are playing Russian roulette with your life.”

Steven Maxwell, the Director of the Mississippi Bureau of Narcotics shared a similar warning for Mississippi residents.

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“The use of illicit drugs poses a perilous danger and threat to the life of those who consume them,” said Maxwell. “The introduction of counterfeit pills and sedatives into the North Mississippi market adds an additional layer of risk. It is critical that drug users realize that the next high could be their last.”

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Fentanyl-laced counterfeit pills also present a threat to anyone who comes in contact with them, including law enforcement officers. The joint release stated that in mid-August, deputies with the Oktibbeha County Sheriff’s Department stopped a vehicle on U.S. Hwy 82 and a probable cause search of that vehicle resulted in the discovery of 1,300 tablets of apparent Xanax and Ecstasy. As the investigating deputies examined the pills, two deputies began having symptoms consistent with fentanyl exposure. Both deputies were treated at a local hospital as a result, and Naloxone or Narcan, a drug that counteracts the toxic effects of opioids, was administered to one deputy.