Russian-Twist
Twist your way to a stronger core! Sculpt your abs and obliques with this effective exercise.
The Russian-Twist is a compound exercise that mainly works the core, with help from the shoulders and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Russian-Twist Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Front Shoulder (anterior deltoid); Spinal Erectors (erector spinae); Hip Flexor (iliopsoas)
Russian-Twist Variations and Alternatives
How to do the Russian-Twist
Sit on the ground with your hips and knees bent at a 90-degree angle. Keep your feet together and either raised slightly off the ground or resting lightly for more support.
Lean back slightly to engage your core muscles. It's important to maintain a straight back and not let your shoulders slump forward.
Clasp your hands in front of your chest or hold a weight if you wish to add difficulty.
Brace your core and twist your torso to the right, aiming to bring your clasped hands or weight toward the floor beside you. Ensure the movement is controlled and comes from your waist.
Return to the center and then repeat the motion to the left side. This completes one repetition.
Continue alternating sides for the desired number of repetitions, maintaining a controlled and steady pace throughout the exercise.
Remember to breathe regularly and don't rush the movements. The aim is to feel the work in your core, particularly your obliques. If you're a beginner, you might want to keep your feet on the ground and forego weights until you have built up enough strength and stability.
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Russian-Twist FAQs
What muscles does the Russian-Twist work?
The Russian-Twist mainly works the core, with help from the shoulders and lower back. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Russian-Twist?
None. The Russian-Twist is a bodyweight exercise, so you can do it anywhere.
Is the Russian-Twist a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Russian-Twist variations and alternatives?
Similar exercises include the Bottle-Weight Russian-Twist, Double Palm Tap Russian-Twist, Dumbbell Russian-Twist and Dumbbell Legs-Up Russian-Twist.
Training calculators
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