Russian Twist Guide: How to Master the Russian Twist

The Russian twist is a core exercise that works your abdominal muscles, especially your transverse abdominis as well as your internal and external obliques. Russian twists are performed by sitting with your legs bent and your lower back straight, engaging your core muscles as you rotate your torso back and forth. You can hold a free weight like a kettlebell or dumbbell during this exercise.

For the Russian twist, begin by using a weight that you can control for 2–3 sets of 5–10 repetitions on each side. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.

1. 1. Sit on the floor with your legs together and your knees bent. Keep your feet on the floor or slightly off the ground. You should be sitting on the sit bones of your pelvis.
2. 2. While maintaining a tall posture, lean backward until your body is at 45 degree angle from the ground. Your hips and knees should be bent at 90 degrees.
3. 3. Engage your core. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
4. 4. Hold a medicine ball, dumbbell, weight plate, or your arms in front of your body; your arms can be bent or straight.
5. 5. In a slow and controlled manner, rotate your upper body to the right.
6. 6. Rotate your upper body to the left. As you rotate back and forth, keep your lower body still.

The Russian twist is a great way to build strength in your oblique muscles and other abdominal muscles—as long as you pay careful attention to proper form. If performed incorrectly, the Russian twist position can place unnecessary strain on your lumbar spine. If you experience any back pain during a Russian twist, consult a medical professional or certified personal trainer.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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