Russian Twist
Muscles worked
Instructions
- 1Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
- 2Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
- 3Twist your torso to the right side until your arms are parallel with the floor while breathing out.
- 4Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
- 5Repeat for the recommended amount of repetitions.
About Russian Twist
Seated, torso leaning back and feet lifted or planted, you rotate the trunk from one side to the other, bringing your hands, or a weight, close to the floor. The Russian twist emphasises the obliques and trunk rotation while the rectus abdominis and lower back work as stabilisers. The rotation should come from the trunk, not just the arms. It is an intermediate exercise: start with no load and feet down, then lift the feet or add a plate to raise the difficulty once the movement is well controlled.
check_circleBenefits
- check_circleWorks the obliques hard through trunk rotation
- check_circleEngages the lower back as a movement stabilizer
- check_circleEasy to load with a plate or dumbbell to progress
lightbulbExecution tips
- lightbulbRotate the torso, not just the arms from side to side
- lightbulbKeep the back braced and slightly leaned back
- lightbulbPause briefly on each side to squeeze the obliques
- lightbulbLift the feet only once your core bracing is solid
warningCommon mistakes
- warningMoving only the arms without rotating the torso
- warningRounding and relaxing the lower back during rotation
- warningGoing too fast and losing control of each rep
- warningHolding the breath instead of exhaling on the twist
helpFrequently asked questions
Do I need to lift my feet?expand_more
No, keep the feet down when starting; lift them only once your core is strong.
Is it risky for the back?expand_more
Done well and without excess load it's safe; brace the core and avoid rounding the lower back.
With or without weight?expand_more
Without weight to learn the movement and really feel the obliques; add a plate or a light dumbbell afterwards. Keep the load controlled: the quality of the rotation matters more than the weight.
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