How to do Russian crunches to strengthen your abs and not hurt your back

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Exercise may be safe, but you have to be careful with technique.

What are Russian crunches and why do they

Russian crunches is a core building exercise with an emphasis on the oblique abdominal muscles, during which the person sits on the floor and alternately turns the body left and right.

In Russian crunches, the rectus abdominis, hip flexors, and back extensors work isometrically to keep the body and legs in position. And the internal and external oblique muscles of the abdomen contract to rotate the body from side to side and stabilize it.

Thus, the exercise pumps almost all the muscles of the core well. In addition, it is easily scalable for any level of training and can be performed with or without additional weights in the form of a medicine ball, dumbbell or kettlebell.

Can Russian crunches really hurt your back?

Some doctors and trainers consider Russian crunches to be a dangerous exercise.

For example, physiotherapist Bryce Hastings from the online training resource Les Milles explains The ab exercise to avoid / Les Milles, that a semi-sitting position paired with a rounding of the back compresses the anterior part of the intervertebral discs in the lower back, shifting the liquid content (nucleus pulposus) from the center back.

In the long term, this can damage the connective tissue of the disc (annulus fibrosus) and result in back pain.

However, we were unable to find studies confirming the harm of Russian twists to the spine. It can be assumed that if you do the exercise technically correctly, without rounding the back and rotating the lower back, there will be no more harm from it than from a stooped position at the computer all day long.

And yet, if you have lower back pain or have already had problems with intervertebral discs, you should not perform Russian twisting. It is better to replace them with a side bar - it also pumps the oblique abdominal muscles well, but does not compress the intervertebral discs.

How to do Russian crunches

If you have never tried this exercise, start with the simplest option - with your feet on the floor.

Sit on the mat, bend your knees at an angle of about 90-100 ° and place your heels on the floor. Fold the body back so that there is a right angle between the hips and the body, straighten your back, tighten your abs and extend your arms in front of your chest.

Keeping your back straight, turn your arms to the right. Don't pivot too much - make sure your navel stays in place and only your shoulders, chest, and upper back rotate. Return to starting position and repeat on the other side.

If you can’t slouch in this position, try the more challenging raised leg version.

Keeping your back straight and your legs bent at the knees, lift your heels off the floor and keep them suspended. Rotate the body left and right, trying not to lower your legs until the end of the exercise.

Also, Russian crunches are often performed with a medball - a small heavy ball that is comfortable to hold in your hands. Instead of this projectile, you can use one dumbbell, kettlebell, or even a bottle of water or sand.

Sit on the floor, grab a medball, bend your elbows and hold the weight next to your lower chest.

Depending on your level of fitness, you can perform crunches with your feet on the floor or on the floor.

What mistakes should be avoided

These flaws in technique can make the exercise hazardous to your lower back. Therefore, take the time to master the correct technique before taking on the weights.

Rounding the back

Keep your lower back in a neutral position throughout the exercise. This will protect the intervertebral discs from compression and reduce stress on the lower back.

Lumbar rotation

During the twists, the shoulders, arms and upper back rotate, while the lower back remains more or less stable.

Make sure that the navel is always directed forward and does not move from side to side during turns.

Side to side leg movement

Turns of the legs relieve some of the load from the abdominal muscles. Make sure that the hips stay in one place, and do not move in the opposite direction from the hands.

How else can you perform Russian crunches

There are many variations of Russian crunches that you can use in your workouts for variety and additional load.

With hands behind your head

Leave your feet on the floor, place your hands behind your head, and rotate your body, trying to keep your back straight.

If you want to make the exercise even more difficult, try extending your straight arms over your head and crossing them together.

Alternating knee bending

Stretch your arms out in front of you and fold your palms together, straighten your back and raise your legs. Rotate the body to the right, while bending the left leg at the knee and keeping the right leg straight. Then turn to the left, changing the position of the legs to the opposite.

With a mini elastic band on the arms

Put the elastic band on your wrists, lower your shoulders and shoulder blades and spread your straight arms, overcoming the resistance of the elastic band. Perform Russian crunches with your feet on the floor without releasing the pressure on the expander.

Throwing the ball on the floor

For this variation, you will need a sand ball or medicine ball.

Take a starting position for Russian crunches with your feet on the floor, turn to the side and throw the ball on the floor next to your hip. Catch the bounced projectile and do the same in the other direction.

How to add crunches to your workouts

First, find your own version of Russian crunches - with feet on the floor or on weight, with or without weights. Choose the difficulty you can keep your back straight until the last rep. Perform Russian crunches in 3 sets of 20 times (10 in each direction).

You shouldn't do this exercise every workout - once a week will be enough. On the rest of the days, try other movements for pumping the core: "bike", "rock climber", different types of planks, hanging leg raises, and others. This approach will help you load your muscles well without harming your lower back.