Introduction
Russian twists are a dynamic core exercise that primarily targets the abdominal muscles—particularly the obliques—while also engaging your lower back, hip flexors, and balance. This exercise is popular among athletes, fitness enthusiasts, and those looking to improve core strength and stability. Below, we’ll break down how to perform Russian twists properly, recommend sets and reps, and discuss the main muscle groups they work.

1. What Are Russian Twists?

A Russian twist involves sitting on the floor (or an exercise bench) with your torso and legs elevated off the ground. From there, you rotate your torso from side to side, often holding a weight (like a dumbbell, plate, or medicine ball) to increase resistance. This twisting motion challenges your obliques, strengthens your core, and can even improve balance.

2. Muscles Worked

• Primary Muscles
  • Obliques: The twisting motion directly targets the external and internal obliques. These muscles help you rotate your torso and stabilize your spine.
  • Rectus Abdominis: Known as the “six-pack” muscle, it’s also engaged to stabilize and flex your torso throughout the exercise.
• Supporting Muscles
  • Lower Back (Erector Spinae): Provides postural support, preventing your spine from rounding excessively.
  • Hip Flexors: Help maintain your legs in a raised position.
  • Shoulders and Arms: If you hold a weight, you’ll feel a bit of shoulder, arm, and grip engagement as well.

3. How to Perform Russian Twists

1. Setup
   • Sit on the floor or a mat with your knees bent.
   • Lean back slightly so your torso is at about a 45-degree angle to the floor. Keep your spine neutral (avoid rounding your back).
   • Lift your feet off the ground (if possible), crossing them at the ankles for balance. If this is too challenging at first, you can keep your heels lightly on the floor.
2. Positioning
   • Engage your core by bracing your abdominals.
   • Hold your arms straight in front of you (hands clasped) or hold a weight (dumbbell, medicine ball, or plate) at chest level.
3. Twisting Motion
   • Exhale and twist your torso to one side, aiming to move your hands (or the weight) toward the floor beside your hip. Rotate from the torso, not just your arms.
   • Inhale as you come back to the center.
   • Twist to the opposite side, repeating the same motion.
   • Continue alternating sides in a controlled manner.
4. Key Form Cues
   • Keep your chest lifted and back straight to avoid hunching your shoulders.
   • Move slowly and deliberately. The slower pace ensures your core does the work rather than using momentum.
   • Aim to maintain balance; if you feel unsteady, place your feet on the ground for extra support and focus on quality of movement.

4. Recommended Sets and Reps

Beginner

• 2–3 sets of 10–12 twists (5–6 each side)
• Start without added weight or with very light resistance.
• Focus on perfecting your form and building your balance.

Intermediate

• 3–4 sets of 12–16 twists (6–8 each side)
• Add a light to moderate weight, such as a 5- to 10-pound dumbbell or medicine ball.
• Maintain a slow, controlled rotation to maximize core engagement.

Advanced

• 4–5 sets of 16–20+ twists (8–10 each side)
• Use heavier weights (10–20 pounds or more) if your form and core strength allow.
• You can also slow down the tempo (e.g., 2 seconds to one side, a 1-second hold, then 2 seconds back to center) to further challenge your obliques.

Frequency: You can incorporate Russian twists into your core or full-body workouts 2–3 times per week. Ensure you allow enough recovery time between intense core sessions so your muscles can rebuild and adapt.

5. Tips for Success

1. Warm Up
   • Precede your Russian twists with a brief dynamic warm-up, including activities like jumping jacks, planks, or cat-camel stretches to prepare your core and spine.
2. Use Proper Breathing
   • Exhale during the twist; inhale when returning to center. This pattern helps maintain core engagement and steady control.
3. Avoid Excessive Momentum
   • Swinging the weight or jerking your body reduces core activation and increases your risk of strain. Keep movements deliberate and smooth.
4. Listen to Your Body
   • If you experience lower back or neck discomfort, reduce the range of motion, decrease the weight, or keep your feet on the floor until your core strength increases.
5. Progress Gradually
   • Increase the load or number of reps in small increments. This helps you maintain form and prevents injury.

Conclusion

Russian twists are a fantastic exercise to build oblique strength while also recruiting the rest of your core, including your rectus abdominis and lower back stabilizers. By focusing on form—keeping your chest lifted, spine neutral, and twisting from the torso—you’ll reap the benefits of a stronger, more stable midsection. Start with manageable sets and reps, gradually introduce weight, and consistently challenge yourself to achieve steady progress. Over time, Russian twists can become a key part of any well-rounded core workout routine, helping you improve functional strength, balance, and overall athletic performance.