Russian Twist
The Russian Twist is a seated core exercise that involves rotating the torso from side to side. It targets the obliques and deep core muscles to improve rotational strength, stability, and balance.
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- Sit on the floor with your knees bent and your feet flat on the ground.
- Lean your torso back at approximately a 45-degree angle, keeping your spine straight and your chest lifted to engage your core.
- Lift your feet a few inches off the floor, balancing on your sit bones with your knees slightly bent.
- Clasp your hands together in front of your chest, then slowly rotate your torso to the right, bringing your hands toward the floor beside your hip.
- Rotate back through the center and over to the left side in a controlled, fluid motion.
- Continue alternating sides for the desired number of repetitions.
Muscles worked
ObliquesRectus AbdominisTransverse AbdominisHip Flexors
Form tips
- Initiate the movement from your midsection and shoulders rather than just swinging your arms from side to side.
- Keep your chest open and your collarbones wide to prevent your shoulders and upper back from rounding.
- If balancing with your feet up is too difficult, place your heels lightly on the floor to maintain stability.
Common mistakes
- Rounding the lower back, which shifts the tension away from the core and strains the lumbar spine.
- Moving too quickly and using momentum instead of controlled muscle engagement to rotate the torso.
- Allowing the knees to sway excessively from side to side as you twist, which reduces the work done by the obliques.
FAQ
How many reps and sets of Russian Twists should I do?
For general core strength, aim for 3 to 4 sets of 20 to 30 total repetitions (10 to 15 reps per side), focusing on slow and controlled movement.
How can I make the Russian Twist more challenging?
You can increase the difficulty by holding a dumbbell, medicine ball, or weight plate close to your chest, or by extending your legs straighter.
Why do my hip flexors hurt during this exercise?
Your hip flexors work statically to keep your feet elevated; if they are tight or weak, they may fatigue quickly. Placing your heels on the ground can alleviate this tension.
