Twist - Russian

Recommendations: 2-3 Sets, 10-15 Reps

Intermediate Obliques Abdominals Strength Smith Machine Gym

Purpose: This exercise strengthens the upper abdominal muscles.

Benefits: This exercise will give you a well-defined mid-section.

Position the bar of a Smith Machine at its lowest point. Lie on an the floor with your feet under the Smith Machine bar about shoulder-width apart. Your knees should be bent at 90 degrees. Raise your upper body slightly off the floor and your ab muscles contracted so that your body forms a V-shape. Hold your arms in front of you with your hands clasped. This is the starting position. Twist your upper body to the right as far as possible. Exhale during this movement. Hold this position for 2-3 seconds. Do not raise or lower your upper body. Slowly return to the starting position. Inhale during this movement. Twist your upper body to the left as far as possible. Exhale during this movement. Hold this position for 2-3 seconds. Do not raise or lower your upper body. Slowly return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.

The abs can be divided into the abdominals themselves and the obliques. The obliques are the outer abs and are used in twisting movements. For the sake of exercising, the abdominals are sometimes divided into upper abs and lower abs (this is not a technical division but something for exercising). Both upper and lower abs are used in straight line ab exercises while the upper abs are also involved in twisting movements.