How to Do Russian Twists

Russian twists are great for strengthening your oblique and lower back muscles in addition to your abdominal muscles. Start off with your knees bent and your back at a 45-degree angle to the floor. Make sure your back is straight and hold your arms straight out in front of you. Twist your torso to the right, then to the left. Make this exercise more challenging by lifting your feet off of the ground. For an extra challenge, add a dumbbell or a medicine ball to the routine.

Method 1
Method 1 of 3:

Performing the Twist

  1. Place the mat near a couch or another piece of furniture that has a small, but big enough, space to stick your feet under. The resistance from the couch will stabilize your body while you do the twists. Lie down on the mat with your knees bent and place your feet under the couch. [1]
    • Alternatively, you can have a friend hold your feet down for you instead of the couch.
  2. Your upper body should be at a 45-degree angle to the floor. Hold out your arms in front of you and clasp your hands together. Clench your abdominal muscles, pulling your bellybutton in toward your spine. This is the starting position. Make sure your spine is straight and not rounded.
    • In this position, your upper body and thighs should create a “V” shape.
    • Your arms should be straight and fully extended in front of you, as well.
    • Keeping your abs tight engages the deeper transverse abdominal muscles, which will help protect your spine during the exercise.
    • As a beginner, it's easier to work from a more upright position. [2]
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  3. With your arms extended in front of you, twist your torso to the right side. Twist until your arms are parallel to the floor. Hold the position for a second or two and breathe out. Then, move back to the starting position and repeat the same technique for the left side. This is one repetition. [3]
    • If your shoulders begin to hunch while performing the exercise, re-straighten your spine.
    • Try to do three sets of eight to 12 repetitions. If this is too difficult, then do three sets of five to eight repetitions.
    • Don't use any weights when you first start doing Russian twists. This precaution can protect you from potential injuries, like pulling an oblique. [4]
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Method 2
Method 2 of 3:

Challenging Your Body

  1. For this challenge, assume the starting position. However, instead of placing your feet under a couch or having a friend hold them down, lift them up off of the ground. Then, resume the exercise as usual with your feet lifted. [5]
  2. When you are ready to add another challenge, use a dumbbell. Choose something light to start off with, for example, 5 to 8 pounds (2 - 4 kg). Instead of clasping your hands in front of you, hold the dumbbell straight out in front of you. Then resume the exercise as usual and don’t forget to lift your feet. [6]
    • Make this step even more challenging by using a medicine ball, or by increasing the weight of your dumbbell.
  3. You can always add more sets or repetitions to challenge your body further. Add more sets, but keep the number of repetitions the same, for example, four sets of eight to 12 reps. Alternatively, you can add more repetitions, but keep the number of sets the same, for example, three sets of 15 to 20 reps. [7]
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Method 3
Method 3 of 3:

Building a Safe and Complementary Routine

  1. Russian twists place pressure and strain on your lower back; therefore, if you have lower back problems, you should consult your doctor before engaging in this exercise. Women who are pregnant should also consult their doctor before adding this exercise to their routine. [9]
    • In general, if you have health problems, you should ask your doctor which core exercises are safe for you to do.
  2. If you experience shooting pains in your back while performing this exercise, then you should stop the exercise immediately. Furthermore, it is normal to experience some muscle soreness in the 24 to 48-hour period after a workout. However, if you experience pain that is long-lasting, sudden, or sharp, then you should contact your doctor. [10]
  3. Try side planks and side planks with a leg raise, single leg toe touches, and bird-dog crunches. These exercises are also intended to strengthen your abdominals and obliques, but they do not put as much strain on your lower back as Russian twists. [11]
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      References

      1. ↑ http://www.bodybuilding.com/exercises/detail/view/name/russian-twist
      2. ↑ Landis Owens. Personal Trainer. Expert Interview. 13 July 2021.
      3. ↑ http://www.bodybuilding.com/exercises/detail/view/name/russian-twist
      4. ↑ Landis Owens. Personal Trainer. Expert Interview. 13 July 2021.
      5. ↑ http://www.coachmag.co.uk/exercises/abs-workout/174/seated-russian-twist
      6. ↑ http://www.health.com/health/video/0,,20968458,00.html
      7. ↑ http://www.coachmag.co.uk/exercises/abs-workout/174/seated-russian-twist
      8. ↑ Landis Owens. Personal Trainer. Expert Interview. 13 July 2021.
      9. ↑ https://www.summitmedicalgroup.com/news/fitness/Why%20Strong%20Core%20Muscles%20Matter/
      1. ↑ http://www.health.harvard.edu/staying-healthy/core-workout-can-cause-muscle-soreness
      2. ↑ http://dailyburn.com/life/fitness/oblique-exercises-ab-workout/

      About this article

      Article Summary X

      To do Russian twists, first sit on the floor with your knees bent in front of you and your feet raised. Straighten your spine and lean back at a 45-degree angle from the floor. Your upper body and thighs should make a V shape. Stick your arms out in front of you and interlace your fingers. Then, twist to the right until your arms are parallel to the floor. Hold for 1 second, then twist to the left. Continue twisting back and forth while maintaining your form. Aim for 3 sets of 8-12 repetitions. For more tips from our Personal Trainer co-author, like how to make Russian twists more challenging, scroll down!

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