Russian Twist

Introduction

The Russian Twist is a core exercise that primarily targets the oblique muscles. It involves sitting on the floor with knees bent at 90 degrees, leaning back slightly so your torso forms an angle with your legs, and then rotating your upper body from side to side by twisting at the waist. This exercise strengthens and tones the obliques, improves stability, and enhances rotation in the torso, making it effective for achieving a defined midsection and improving overall core strength, which is crucial for various fitness goals such as sports performance, weightlifting, or everyday activities that require good balance and functional fitness.

Muscles Worked

• Primary: Obliques (external and internal), Rectus Abdominis, Transverse Abdominis
• Secondary: Erector Spinae (spinal erectors), Quadratus Lumborum, Serratus Anterior, Hip Flexors, Deltoids (shoulder)

How to Do It (Step-by-Step)

1. Sit on the floor with your knees bent at a 90-degree angle, feet flat, and torso leaning back slightly at an angle while holding a weight (optional) in front of your chest.
2. Twist your torso to the left and touch the ground beside your left hip, then twist to the right and touch the ground beside your right hip. This movement should be controlled and fluid, not rushed or jerky.
3. Keep your back straight and maintain a steady rhythm. Avoid leaning too far forward or backward, and keep your hips stationary as you rotate your torso. Maintain good balance to prevent tipping over.

Tip: Keep your core engaged throughout the exercise to ensure proper form and get maximum benefits from the Russian Twist.

Rep & Rest Guidelines

• Strength: 4–6 reps, 2–3 min rest
• Hypertrophy: 8–12 reps, 60–90 sec rest
• Endurance: 12–20 reps, 30–60 sec rest

For seamless progression in your workout routine, consider using Auto Progression. Stay consistent with the Rest Timer to optimize your performance and rest periods.

Form Tips

• Maintain a straight back and avoid slouching or hunching forward throughout the exercise.
• Keep feet off the floor and lean slightly backwards, engaging your core muscles to stabilize your body.
• Cross your arms across your chest or hold a weighted object (like a medicine ball) and twist from side to side at a slow and controlled pace.

When to Use It

• Improving core stability and oblique muscles for sports like tennis, golf, and martial arts.
• Enhancing posture correction and reducing lower back pain in office workers or those with sedentary lifestyles.
• Strengthening the abdominal muscles to aid in functional fitness activities such as kayaking, canoeing, or rowing.

Maintain a record of your workouts for better performance