The Russian twist is a dynamic core exercise that enhances abdominal strength, balance, and rotational power. It’s perfect for targeting the obliques and sculpting a more defined midsection. It requires minimal space and equipment, making it ideal for both gym and home workouts.
MUSCLES WORKED IN RUSSIAN TWIST
This movement engages both the deep and surface core muscles, from the “six-pack” rectus abdominis and rotational obliques to stabilizing transverse abdominis and supporting hip flexors and lower back, promoting functional strength and posture.
Primary Muscles Worked
These muscles do most of the work during the movement:
- Obliques: Side abdominal muscles responsible for twisting and rotation.
- Rectus Abdominis: The “six-pack” muscle that stabilises the core.
Secondary Muscles Worked
These muscles provide additional support and stability:
- Transverse Abdominis: Deep core muscle that supports the spine.
- Hip Flexors: Assist in maintaining the seated position.
- Lower Back: Helps stabilise the spine during rotation.
BENEFITS OF THE Plank Exercise
The Russian Twist enhances oblique tone, boosts rotational mobility indispensable in sports, improves balance via deeper core activation, and elevates heart rate to accelerate calorie burn, yielding stronger, leaner results.
Strengthens Core & Obliques
Targets the entire core, especially the obliques, for a defined and strong midsection.
Improves Rotational Mobility
Enhances twisting and turning movements, crucial for sports like tennis, golf, and boxing.
Boosts Balance and Coordination
Maintaining balance during twists strengthens stabiliser muscles and improves coordination.
Burns Calories and Boosts Metabolism
The dynamic twisting motion increases heart rate, promoting calorie burn and fat loss.
HOW TO PERFORM A RUSSIAN TWIST PROPERLY?
Master the Russian Twist in four simple stages: set your seated posture, rotate mindfully with core engagement and steady breathing, avoid momentum, and complete fluid, controlled reps, ensuring safety and efficient muscle recruitment.
STEP 1: GET INTO POSITION
- Sit on the floor with your knees bent and feet flat.
- Lean back slightly, keeping your spine straight and core engaged.
STEP 2: TWIST YOUR TORSO
- Rotate your torso to the right, bringing your weight or hands beside your hip.
- Return to the centre, then twist to the left.
STEP 3: MAINTAIN CONTROL
- Keep your core tight and avoid using momentum to twist.
- Breathe steadily, exhaling as you twist and inhaling as you return to the centre.
- Alternate sides until you finish the desired number of reps.
COMMON MISTAKES TO AVOID WHEN DOING Russian Twists
Don’t you ever try making these common mistakes that can provide unnecessary muscle pain?
ROUNDING YOUR BACK
Keep your spine straight and chest lifted to avoid lower back strain.
USING MOMENTUM
Focus on controlled movements to engage the core effectively.
HOLDING YOUR BREATH
Breathe steadily to maintain core engagement and endurance.
TWISTING TOO FAST
Slow, deliberate twists to make sure proper muscle activation.
MODIFICATIONS AND VARIATIONS FOR RUSSIAN TWIST
Customise intensity and challenge with modifications like bodyweight-only, weighted with dumbbells or medicine balls, feet-off-ground balance versions, or cable variations for continuous resistance throughout the motion.
Bodyweight Russian Twist
Beginner-friendly with no equipment needed.
Weighted Russian Twist
Use a medicine ball or dumbbell for added resistance.
Feet-Off-the-Ground Twist
Lift your feet off the floor to increase core activation.
Cable Russian Twist
Use a cable machine for continuous resistance throughout the twist.
Reps and Sets for All Levels
Beginner
3 sets of 12-15 reps (bodyweight, feet on the ground)
Intermediate
4 sets of 15-20 reps (light-weight, feet elevated)
Advanced
5 sets of 20-25 reps (heavy weight, slow and controlled)
The Russian twist is a powerful exercise for building core strength, balance, and rotational power. Whether you’re aiming for a defined waistline or improving your performance in sports, adding this move to your routine will help you reach your fitness goals faster. So grab a medicine ball and start twisting your way to a stronger core.
Looking for expert guidance? Train at Meridian Fitness in Greenwich, London, where our professionals can help you perfect your form and maximise your results.
