The Russian twist is an exercise designed to strengthen the oblique abdominal muscles and the stabilizing muscles of the core, as well as to enhance rotational strength. It helps to form a defined abdominal area and improve athletic performance, focusing on movements characteristic of both sports and everyday life.
The Russian twist is performed in a seated position on the floor or bench, with legs raised (or with feet on the floor for beginners).
The torso is slightly leaned back, and the movement is executed by twisting the torso from side to side.
Perform the Russian twist at the end of your abdominal workout for a “finisher”.
Muscles engaged during the Russian twist
Oblique abdominal muscles (external and internal): the primary muscles responsible for rotational movements.
Transverse abdominal muscle: stabilizes the core.
Rectus abdominal muscle: assists in maintaining the torso’s tilt and balance.
Core muscles: provide stability and control of movements.
Back muscles: spinal extensors support the back during rotation.
Technique
Starting position:
- Sit on the floor, bend your knees, and keep your feet off the ground (for an easier variation, you can keep them on the floor).
- Lean your torso slightly back, engaging your core to maintain a straight back.
- If desired, hold a dumbbell, plate, or medicine ball for added weight.
Execution:
- Keeping your legs stationary, twist your torso to one side, lowering the weight or your hands to the floor next to your hip.
- Return to the center and repeat the movement on the other side.
Breathing:
- Inhale as you return to the center and exhale while twisting.
Completion:
- Continue moving side to side, maintaining pace and control.
Variations
Classic Russian twist: performed without weights, suitable for beginners.
Russian twist with weights: use a dumbbell, plate, or ball to increase resistance.
Russian twist on a stability ball: performed lying on a stability ball, increasing instability and core muscle activation.
Russian twist with raised legs: complicates balance and increases the load on the lower abs.
Russian twist on a cable machine: performed standing with a cable, allowing for increased resistance and movement control.
Benefits
Targeting oblique abdominal muscles: helps to create defined side lines on the abs.
Core strengthening: develops the muscles responsible for stability and balance.
Improving rotational strength: beneficial for athletes involved in tennis, golf, martial arts, and other sports.
Ease of execution: suitable for workouts both at home and in the gym, with minimal equipment.
Versatility: easily adaptable to any fitness level.
Common mistakes and how to avoid them
Rounding the back: this creates excess strain on the lower back.
Keep your back straight and chest lifted.
Using arms instead of the torso: if the movement is only performed with the arms, the abs engage less.
Perform the twist by rotating the torso.
Jerky movements: fast and uncontrolled execution reduces the effectiveness of the exercise.
Move slowly and with control.
Incorrect leg position: too low a leg position reduces abdominal activation.
Keep your legs slightly raised or place them on the floor for stability.
Too much weight: this can disrupt the technique.
Start with minimal weight or without added resistance.
Comparison with other abdominal exercises
Curls: isolate the rectus abdominal muscle but engage the obliques less.
Plank: a static exercise that strengthens the core but does not include twisting movements.
Leg raises while hanging: focuses on the lower abs.
