Russian twists are a great ab exercise, even for beginners. Although it may seem difficult at first, after a few repetitions you will really feel your core burning.
The good thing about Russian twists is that they are an easily adaptable and easy to modify exercise, depending on your needs and abilities. This is a core exercise that works the abdominal muscles, especially the transverse abdominis and the internal and external obliques.
Let’s find out all the benefits together and, above all, how to perform Russian twists correctly.
What are Russian twists?
It is a great basic exercise for working the deep abdominal muscles, but also the shoulders. To perform a Russian twist, rotate your torso from side to side while sitting on the mat with your feet and legs slightly off the ground.
This movement works the deep abdominal muscles, which is why it is an exercise widely used by professional athletes.
Why is it called Russian twist? The origin of the name is really interesting, as it is related to the soldiers who performed this exercise as training during the Cold War.
Russian twist: muscles involved
Russian twists engage three main muscles:
- Oblique muscles.
- Rectus abdominis.
- Transverse abdomen.
- Buttocks.
This is an isolation exercise, the main purpose of which is to activate the core.
The secondary muscles activated are:
- Hip flexors.
- Spinal erector.
- Latissimus dorsi.
- Scapular muscles.
If you are interested in the topic, discover our study on the anatomy of the abs.
How to do the exercise correctly
If you are wondering how to do the exercise correctly, know that there are two different variations of the Russian twist that we can define:
Let’s start with the simplified variant:
- Start from a seated position on the floor with your feet flat on the floor.
- Tilt your back backwards until there is a 45° angle between your thighs and torso.
- Rotate your torso slowly and in a controlled motion, first to the right and then to the left.
Remember to breathe, keep your gaze straight ahead, and tighten your core throughout the movement.
The advanced variant
It is done like this:
- Always start from a sitting position on the ground with your feet and legs slightly suspended, they shouldn’t touch the floor.
- Tilt your back backwards until there is a 45° angle between your thighs and torso.
- Rotate your torso slowly and in a controlled motion, first to the right and then to the left.
- The gaze is always directed forward, and all stability is on the buttocks.
- Remember to maintain the natural lumbar curve and always contract your abdomen.
The advanced variant, in addition to working on core strength and resistance, will allow you to work on balance and proprioception.
How many reps and sets?
How many reps, sets, and how often should you do Russian Twists?
Beginners should work between 20 and 60 seconds, for 4 sets. For them, the variant with feet on the ground is the best, especially for beginners.
Intermediate to advanced level athletes should aim to perform this exercise for 60 seconds or more, for 4 sets.
They could also perform the weighted variant, i.e. with a dumbbell or medicine ball, in order to increase the intensity of the execution.
All the benefits of the Russian twist
There are many key benefits of adding Russian twists to your workout. Let’s see them in detail.
First, they strengthen your core, as Russian twists engage all of your core muscles. And the stronger your core gets, the more you’ll be able to improve your balance, stability, and overall spine function. A stronger core also helps improve posture, potentially reducing back pain.
This exercise is also great for burning calories, as the higher the intensity of your exercise, the more calories you will burn.
Another plus is that no equipment is required. You can also perform them only using your body weight; this means that you can do this exercise wherever you are.
They also help prevent injuries. The reason? By performing this movement you will work on your stabilizer muscles, strengthening the abdominal muscles and obliques. This can, in turn, strengthen bones and connective tissue, improving balance and making you less prone to falls and other injuries.
There are cardiovascular benefits too, because this exercise is typically performed with a large number of repetitions, which means you’ll be working at a faster pace and this will increase your heart rate.
Alternatives and variants of the Russian twist
As with many other exercises, Russian twists also have their variations and alternatives. Let’s see them in detail,
1 – Russian twist con peso
This exercise is a standard and very common variant, as it consists of the classic Russian twist but performed with a weight that can be a dumbbell or a kettlebell, or even a medicine ball or a large bottle of water if you don’t have any equipment at home.
The added weight increases resistance, and will allow you to work your core better and harder.
Execution:
- Start from a sitting position on the ground with your feet and legs slightly suspended, they shouldn’t touch the floor.
- Tilt your back backwards until there is a 45° angle between your thighs and torso.
- Rotate your torso slowly and with a controlled movement, first to the right and then to the left while holding a weight in your hand.
- The gaze is always directed forward, and all stability is on the buttocks.
This type of variation is considered a non-calisthenics option, but it is a useful exercise for muscle hypertrophy.
2 – One arm Russian twist
To perform this variation, here’s how:
- Sit on the ground with your legs bent and your feet flat on the floor.
- Hold a weight plate in one hand and extend your other arm out to the side of your body.
- Raise your legs slightly to form an approximately 45-degree angle with the ground.
- Perform a normal Russian twist, i.e. start rotating your torso to the right, return to center, then twist to the left and touch the floor with the weight plate
- Repeat with the other arm.
3 – Heel touches
This is an alternative that focuses especially on the obliques.
- You must lie down with your back resting firmly on the mat and your spine must maintain the natural lumbar curve.
- The knees are bent and the arms are extended alongside the body.
- You need to reach and touch your heels with your hands alternately.
- Always engage your core throughout the movement, and gaze upwards.
This alternative to the Russian twist is ideal for beginners and, above all, does not stress the cervical spine.
4 – Plank laterale
The side plank is a very effective isometric variation that allows you to work the same muscle groups as the Russian twist.
For this exercise, you will not be moving your body as you will remain in a static position.
- Start by positioning yourself on your side on a mat, then lift your body off the floor on your forearms and feet.
- Stay in this position for a few seconds, always contracting your core and keeping your gaze fixed forward.
- Also remember to focus on keeping your hips in a straight line, keeping your neck in a neutral position.
5 – Bird dog
This is an exercise taken from yoga, which engages the deep muscles of the abdomen and allows you to work on balance and flexibility.
- Start from a quadruped position, with your shoulders in line with your legs.
- Engage your core by drawing your navel towards your spine.
- As you extend your left arm, simultaneously extend your right leg.
- Look down at the floor, keeping your spine and neck in a neutral position.
- Hold this position for 5 seconds, keeping your shoulders and hips aligned, then return to the starting position.
- Do it all on the opposite side.
Do 2 to 3 sets of 8 to 16 repetitions.
Russian twist: all the mistakes not to be made
To perform a Russian twist, it’s essential to focus on form and make sure you don’t overextend your back.
You should be engaging your core and not your upper back throughout the movement. If you start to feel pain in your lower back, it means you’re doing the exercise incorrectly.
Posture and hip placement are essential to ensure you can safely perform a Russian twist.
One of the most common mistakes to avoid is wanting to speed up the execution, while the movement must be done slow and controlled, also taking care of the breathing.
Another very common mistake is to change the angle created between the bust and thighs, which must always remain the same throughout the ROM, i.e. the movement sequence.
Finally, many people bend their spine too much when running and do not maintain the natural lumbar curve. This could lead to back problems and injuries, especially if you perform the exercise with a load.
Contraindications and warnings
If you have a previous or pre-existing health condition, such as spinal problems, it is advisable to consult your doctor before starting an exercise program that also includes the Russian twist.
Proper exercise technique is essential to ensure safety and effectiveness, but each exercise may need to be modified for optimal results based on your individual needs.
If you are performing a Russian twist with resistance, it is important to always select the weight that allows you to have full control of your body throughout the movement.
When you run…
