I see a lot of confusion about core exercises, especially Russian twists, and their impact on waist size. This means that doing Russian twists (as long as they are part of the HIIT program) has the potential to lower abdominal fat stores, especially around your waist ( Rebuffé-Scrive et al. 1989). Studies have shown that abdominal fat contains significantly more β-adrenergic receptors, compared to subcutaneous fat. Of all catecholamines, norepinephrine is the most interesting because it activates beta-adrenergic receptors.Elevated catecholamines, which are the groups of hormones like dopamine, norepinephrine, and epinephrine (also adrenalin or adrenaline) in your adrenal glands, have been shown to increase lipolysis.Elevation in metabolism increases excess post-exercise oxygen consumption (EPOC), which is a big component of the thermic effect of activity.This won’t make your waist smaller right away but can increase metabolic rate during and after a workout. Add Russian twists to your HIIT routine.How Can You Get A Smaller Waist With Russian Twists? Studies have shown that a combination of HIIT and abdominal exercise like Russian twists help to increase heart rate, and elevate catecholamines, cortisol, and growth hormone levels, which all lead to a smaller waistline ( Boutcher, 2011). Overall, doing Russian twists, as a part of the well-designed high-intensity interval training, can be an effective strategy to tighten the core muscles, reduce abdominal body fat, and help to get rid of love handles. Can Russian Twists Help With Love Handles? Of course, going rogue and doing Russian twists every day will improve the strength and endurance of abdominal muscles, but it won’t make them slimmer. Russian twists) you can target the area and lose weight around the midsection alone. Spot reduction is referred to as the claim that by doing a single exercise (e.g. The idea that you can choose where fat can be lost in your body is a myth (although, many people still believe that). The most effective way to decrease abdominal subcutaneous and visceral fat is by applying progressive resistance training and negative energy balance.Īdvertisements, magazines, and internet gurus continue to push the idea that exercising abdominal muscles will help spot reduce belly fat and make the waist smaller. Russian twists cannot reduce belly fatĪs a whole, Russian twists cannot reduce belly fat or make the waist slimmer without creating a consistent energy deficit. This shows that abdominal exercises and Russian twists not only cannot slim your waist alone but also do not contribute to the weight loss results either. This means that exercise (as a weight loss factor) only contributed to a 0.9% reduction in total body fat (nothing to write home about).
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