Russian Twist tutorial
The Russian twist is a seated exercise where you rotate your torso from side to side under control. It strengthens the obliques and rotational core strength. It can be done with no equipment or a light weight and suits beginners at home or in the gym.
How to perform
- Sit on the floor with knees bent and heels on the ground.
- Lean your torso back slightly with a straight spine to engage your abs.
- Clasp your hands in front of your chest or hold a light weight.
- Rotate your shoulders and torso to one side until your hands reach beside your hip.
- Return to center and rotate to the other side.
- For more challenge, lift your feet slightly off the floor and stay balanced.
Breathing: Exhale as you rotate to each side and inhale as you return to center.
Key tips
- Rotate from the rib cage, not just by moving your arms.
- Keep your back straight and avoid slouching.
- Keep the tempo slow so the obliques control the movement.
Common mistakes
- Rounding the back and collapsing
- Swinging the arms quickly without truly rotating the torso
- Using a heavy weight that ruins control
Safety: People with lumbar disc problems or back pain should avoid it and can use side planks or Pallof presses instead.
Abs and corePrimary muscle
Body weightEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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