Russian Twists

Russian Twists are an excellent exercise that primarily targets the abdominal muscles, especially the oblique muscles. The exercise is also fantastic for improving balance and stability in the body, as it challenges the core muscles.

Proper form and technique

Follow these steps to perform Russian Twists correctly:

  1. Sit on the floor with your knees bent and your feet flat on the ground. Lean back slightly so your upper body forms a 45-degree angle.
  2. Hold a weight (like a medicine ball or dumbbells) close to your chest with both hands. If you’re a beginner, you can start without weight.
  3. Twist your upper body to one side while keeping your feet on the ground, and then back to the other side. This counts as one repetition.
  4. Continue to twist from side to side in a controlled motion, keeping your abdominal muscles engaged at all times.

Common mistakes

Avoid these typical mistakes when performing Russian Twists:

  • Back is not straight: Many people hunch their back, which can lead to back injuries. Keep a straight back at all times.
  • Moving with the arms instead of the upper body: Remember that it’s your upper body that should be twisting, not just the arms.
  • Too fast execution: It’s important to perform the exercise slowly and controlled to ensure the abdominal muscles are working effectively.

Modifications and variations

If you are new to Russian Twists, you can make the exercise easier by:

  • Removing the weight: Perform the exercise without weight to focus on technique.
  • Raising your feet: For a more challenging version, you can lift your feet off the floor and balance on your sit bones.

For those who are more advanced, you can increase the weight or speed up the pace to make the exercise harder.

Repetitions and sets

For beginners, it is recommended to start with 3 sets of 10-15 repetitions. As you become stronger, you can increase the number of repetitions or use a heavier weight.

Breathing tips

It’s important to remember to breathe correctly during Russian Twists. Exhale as you twist to each side, and inhale as you return to the center.

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