Russian twist
Main muscle worked: Internal oblique, external oblique, transverse abdominis, and rectus abdominis
The Russian twist is an efficient core workout that targets the abdominal muscles, obliques, and lower back. This exercise not only enhances core strength but also improves stability and balance.
Russian twist: Feet on the ground
- Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly while keeping your spine straight.
- Hold the weight in front of your chest.
- Twist your torso to the right, then to the left, rotating your arms and shoulders in the same direction. Keep your core engaged and avoid using your hips to twist.
- Continue alternating sides for the desired number of repetitions or time duration.
Perform 8-12 reps each side for 2-3 sets.
Russian twist: Feet off from the ground
- Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly while keeping your spine straight.
- Hold the weight in front of your chest.
- Lift your feet off the ground, balancing on your sit bones. You can cross your ankles for added stability if necessary.
- Twist your torso to the right, then to the left, rotating your arms and shoulders in the same direction. Keep your core engaged and avoid using your hips to twist.
- Continue alternating sides for the desired number of repetitions or time duration.
Perform 8-12 reps each side for 2-3 sets.
Russian twist: Feet on the ground with straight arms
- Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly while keeping your spine straight.
- Hold the weight in front of your chest and keep your arms straight.
- Twist your torso to the right, then to the left, rotating your arms and shoulders in the same direction. Keep your core engaged and avoid using your hips to twist. Keep your arms straight a whole time.
- Continue alternating sides for the desired number of repetitions or time duration.
Perform 8-12 reps each side for 2-3 sets.
Russian twist: Feet off from the ground with straight arms
- Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly while keeping your spine straight.
- Hold the weight in front of your chest and keep your arms straight.
- Lift your feet off the ground, balancing on your sit bones. You can cross your ankles for added stability if necessary.
- Twist your torso to the right, then to the left, rotating your arms and shoulders in the same direction. Keep your core engaged and avoid using your hips to twist. Keep your arms straight a whole time.
- Continue alternating sides for the desired number of repetitions or time duration.
Perform 8-12 reps each side for 2-3 sets.