The Russian twist is an effective way to build your core and shoulders. It’s a popular exercise among athletes since it helps with rotational movement, which happens often in sports. It may look like a simple movement, but it requires a lot of strength and support.
Not quite an advanced athlete? Or are you simply looking to tone the midsection and develop that all-important core strength? Skip the Russian twist and check out the additional abdominal exercises we included.
How to do a traditional Russian twist The Russian twist is thought to be named after one of the exercises developed for Soviet soldiers during the Cold War, though its popularity today makes it a universal exercise. Exercise pointers
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Hold a dumbbell, weight plate, or medicine ball between both hands. If you don’t have a weight, grab a compact household item. Choose a weight that allows you to maintain proper form.
Twist the same way as the original variation, keeping the weight at chest level or tapping it to the floor each time.
In general, the Russian twist is safe for most people. Talk with your doctor or personal trainer if you have any injuries or health conditions that may be affected by this exercise.
Amazing Benefits Of Seated Russian Twist
Use caution when starting this exercise if you have or develop any concerns about your neck, shoulders, or low back. This exercise has the potential to cause or exacerbate pain in these areas.
The Russian twist targets your midsection, so if you’re pregnant, consult with a doctor or fitness expert before trying on your own.
Here are some exercises you can do in place of, or in addition to, the Russian twist. These options may be more gentle on your low back or simply feel better for your body.
How To Do Russian Twists (form & Benefits)
Variations of this exercise include placing your bottom knee on the floor, lifting your top leg, and lowering your hips to the floor and back up again.
Start slowly in the beginning, and allow yourself time to recover after each core workout. Be mindful of how your body reacts to the exercise and adjust accordingly, even if it means choosing an easier variation or taking a break from time to time.
Has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.Want an exercise that’ll rev up your abs game like a triple Americano boosts your productivity? Russian twists might be a good addition to your regimen.
The Best Core Workout Routine You Can Do At The Gym Or Home
The standard Russian twist looks something like this: You lean back, raise your legs off the ground, and twist your torso from side to side. The primary target? Your core, of course!
The Russian twist targets all the muscles in your core, making it a great abs exercise when you’re tight on time, says Peter Donohoe, NASM-certified personal trainer, core strength teacher at the Boston Ballet, and functional performance specialist for Hydrow. It’s especially good for working your obliques (the muscles on the sides of your core), according to Amanda Hudock, ACE-CPT.
If you're speeding through a bunch of reps or throwing a huge amount of weight from side to side, you can lose the integrity of the movement that way, Hudock says. You need to prioritize the
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Is here to help you with just that. Read on for everything you need to know about Russian twists, including how to do them with great form, where they fit into the bigger picture of core exercise, and how to modify them to scale back or amp up the challenge.
Pro Tip: It’s important to move slowly, Hudock explains, rotating through your obliques, upper back, and shoulders while stabilizing and protecting your lower back from strain.
Russian twists strengthen your core, obliques, and spine. It’s a total core exercise that also works your balance, builds stability in your spine, and trims your mid-section all at once, says Donohoe.
Russian Twist: How To Do, Plus Variations And Muscles Worked
Most people can include this move in their routine two to three times a week, but if your workout of choice relies on rotational strength (i.e., golf, kickboxing), bump that up to four times a week.
The Russian twist can be incorporated into any abs circuit, but Donohoe likes pairing it with an upper body exercise like a chest press, single-arm dumbbell row, or bent over row.
If you want an extra challenge, try adding some weight—a medicine ball or dumbbell will work. But if your hip flexors feel strained—a sign your core is exhausted and no longer engaged—Donohoe recommends ditching the weight and/or lowering your reps.
Core Exercises Way Better Than Russian Twists (save Your Spine)
The short answer: not necessarily. Remember how holding yourself in that position requires a lot of core strength? If you aren’t quite there yet, Hudock recommends mastering stabilizing exercises like planks or dead bugs first.
Ready to try out the Russian twist, start with a modified, bodyweight-only version of the exercise. Keep your heels on the ground, Hudock suggests, and just do a low number of reps. You can even start by holding yourself in that starting position—when you feel ready, add in that controlled rotation.
(Note: Hudock actually advises keeping your feet on the ground for stability—and in order to isolate the core—even while doing more advanced variations of the Russian twist.)
Twist Workout Illustrations & Clip Art
If you want an extra challenge, try adding some weight—a medicine ball or dumbbell will work. But start light and make sure you’re in control, Hudock notes. And if your hip flexors feel strained—a sign your core is exhausted and no longer engaged—Donohoe recommends ditching the weight and/or lowering your reps.
Whatever you do, don’t use speed as a progression. “Keep it slow, keep it controlled, ” Hudock says. In fact, you can even pause in the center (rather than continually twist from one side to the other) to make the movement more difficult, she adds. You also always have the option to amp up your reps as an extra challenge.
Stress on the low back is the number one thing to look for and avoid with this move, according to Hudock. And it’s important to note that Russian twists aren’t for everyone. Pregnant and postpartum women, for instance, should avoid them, Hudock says.
Russian Twist Or The V Sit Position For Ab Exercises
“There are a lot of amazing core strengthening exercises for women who just have given birth and are trying to rehab from that, ” she explains. “And I would not say this is one of them.”
Bottom line: The Russian twist may be a good exercise to add challenge to your core regimen, thanks to the rotational movement. Just remember to take it slow, and don’t hesitate to consult a trainer if you need some help with your form.
Erin Warwood is a San Francisco-based writer, runner, and sparkling water enthusiast. She holds a B.B.A. from the University of Notre Dame and an M.S. in journalism from Northwestern University. In her free time, you can find her watching Survivor, trying new Peloton workouts, and reading Emily Giffin novels. Her ultimate goal: become a morning person.
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How To Do The Russian Twist And Build A Strong Core
Warning: you might find yourself shouting obscenities after a few rounds of Russian twists because of how much you can feel it working deep in the core muscles. The Russian twist is an excellent ab exercise because it doesn't just work the rectus abdominis (front ab muscles), it also incorporates the transverse abdominal muscle (TVA), said Heather Neff, CPT. The TVA is a deep muscle that runs along the sides [of the midsection] just under the obliques. When you strengthen and work the TVA, it acts just like a girdle and pulls everything inward, giving you that appearance of a flat belly.
Along with the TVA and rectus abdominis, the Russian twist incorporates the obliques and lower back as well. This exercise is everything you need for a tighter core in 360 degrees!
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