Exercise
Russian Twist is a dynamic exercise targeting the oblique abdominal muscles (obliques). It is performed seated, with the torso inclined, rotating the torso from side to side. It is one of the most effective exercises for the lateral abdominal muscles, helping to shape a "V"-shaped torso and strengthen rotational core stability.
🎯 Primary Muscles
Internal and external oblique abdominal muscles.
🔧 Secondary Muscles
Rectus abdominis, transversus abdominis, hip flexors.
⚡ Exercise Type
Isolation, rotational exercise for the core.
📊 Difficulty Level
Easy–moderate. Suitable for everyone — with body weight or with a weight.
📋 Technique
1
Starting Position: Sit down, knees bent, feet lifted off the floor (or on the floor for an easier variation). Torso leaned back at ~45°.
2
Arm position: Hands together in front of the chest. If using a weight — hold a dumbbell, medicine ball or kettlebell.
3
Rotation to the Side: Rotate your torso to one side until your hands/the weight reach hip height. The movement should come from the torso, not just from the arms.
4
Return and Other Side: Return to the center in a controlled manner and rotate to the other side. One full cycle = left + right.
5
Posture: Keep your back straight and chest lifted. Do not round your back. Your legs do not move.
6
Breathing: Exhale during the rotation, inhale as you return to the center. 15-20 repetitions per side.
💪 Muscles
| Muscle Group | Muscle | Role |
|---|---|---|
| Abs (Sides) | External Obliques (external obliques) | Primary — contralateral rotation |
| Abs (Sides) | Internal Obliques (internal obliques) | Primary — ipsilateral rotation |
| Abs (Center) | Rectus Abdominis | Stabilizes the torso in the leaned-back position |
| Core (Deep) | Transversus abdominis | Internal Stabilization |
⚠️ Mistakes
- Rotating the Arms Instead of the Torso: The movement comes from the shoulders, not from the core. Rotate the entire torso.
- Rounded Back: Dangerous for the spine. The back must be straight.
- Too Fast Tempo: Momentum is used. Control the movement.
- Feet on the Floor: An easier variation, but lower core activation.
- Incomplete Rotation: Range of motion is too small. Rotate until your hands reach your hip.
🔄 Variations
| Variation | Description | Difficulty |
|---|---|---|
| Without Weight | Body weight — hands together in front of the chest. | Lightweight |
| With Dumbbell/Medicine Ball | Held weight — increases resistance. | Intermediate |
| With Raised Legs | Feet in the air — increases core load. | Intermediate |
| With Kettlebell | Held kettlebell — greatest resistance. | Hard |