Russian Twist
Description
The Russian Twist is an exercise that targets the oblique muscles. It involves sitting on the floor with your legs bent and twisting your torso from side to side while holding a weight or medicine ball. This exercise can help improve core strength and stability.
Equipment Required
Russian Twist Instructions
- Start by sitting on the floor with your knees bent and your feet flat on the ground.
- Lean back slightly and lift your feet off the ground, balancing on your sit bones.
- Hold a weight or medicine ball with both hands, keeping your arms straight and your hands in front of your chest.
- Twist your torso to the right, bringing the weight or ball to the outside of your right hip.
- Pause briefly, then twist your torso to the left, bringing the weight or ball to the outside of your left hip.
- Repeat this twisting motion for the desired number of repetitions.
Russian Twist Form & Visual
Russian Twist Benefits
- Strengthens the core muscles, including the obliques, rectus abdominis, and transverse abdominis
- Improves rotational power and stability in the torso
- Helps to prevent lower back pain by improving spinal mobility and stability
- Can be done with or without weights, making it accessible for all fitness levels
- Engages the hip flexors, glutes, and lower back muscles as secondary muscles
Russian Twist Muscles Worked
- Rectus Abdominis
- Obliques
- Erector Spinae
- Transverse Abdominis
- Quadratus Lumborum
Russian Twist Variations & Alternatives
- Weighted Russian Twist
- Medicine Ball Russian Twist
- Standing Russian Twist
- Seated Russian Twist
- Twisting Sit-Up
- Side Plank Russian Twist
- Reverse Russian Twist
- Single-Leg Russian Twist
- Partner Russian Twist
