Russian twists are a popular core exercise that target the obliques, improve rotational strength, and enhance overall core stability. However, to get the most benefit and avoid injury, it’s important to perform Russian twists with proper form. In this article, we’ll guide you step-by-step on how to do Russian twists correctly and share tips to maximize your results.
What Are Russian Twists?
Russian twists involve rotating your torso side to side while holding a seated position with your feet elevated or grounded. This movement targets the obliques and the entire core, helping build strength, endurance, and balance.
Step-by-Step Guide to Performing Russian Twists
1. Start in a Seated Position
Sit on the floor with your knees bent and feet flat on the ground. Lean your torso back slightly, maintaining a straight spine. Engage your core to keep your balance.
2. Lift Your Feet (Optional for Beginners)
For more intensity, lift your feet off the ground, crossing them at the ankles. If you’re new or struggling with balance, keep your feet on the floor.
3. Hold Your Hands Together
Clasp your hands together in front of your chest or hold a weight (like a medicine ball or dumbbell) for added resistance.
4. Engage Your Core and Twist
Slowly rotate your torso to the right, bringing your hands beside your hip or toward the floor. Keep your arms straight but relaxed. Then, twist to the left side in the same controlled manner.
5. Control the Movement
Avoid rushing through the reps. The movement should be slow and deliberate to maximize muscle engagement and avoid injury.
6. Breathe Consistently
Inhale as you prepare to twist and exhale as you rotate your torso. Maintain steady breathing throughout the exercise.
Key Tips for Maximum Results
Maintain a Neutral Spine
Avoid rounding or arching your back. Keeping your spine neutral protects your lower back and ensures that your core muscles are properly engaged.
Keep Your Core Tight
Tighten your abdominal muscles throughout the exercise to stabilize your torso and prevent momentum from taking over.
Avoid Over-Rotating
Twist only as far as your flexibility and control allow. Over-rotating can strain your lower back.
Use Appropriate Weight
Start with no weight or light resistance. Increase weight gradually as your strength and technique improve.
Keep Your Movements Slow and Controlled
Focusing on slow, controlled twists maximizes muscle activation and improves balance.
Common Mistakes to Avoid
- Using Momentum: Swinging your arms quickly instead of twisting your torso reduces effectiveness and increases injury risk.
- Leaning Too Far Back: This can strain your lower back.
- Not Engaging the Core: Letting your abs relax shifts the load away from the muscles you want to work.
- Holding Breath: Always breathe rhythmically.
How Many Reps and Sets Should You Do?
For beginners, aim for 2–3 sets of 12–15 reps on each side. As you progress, increase the number of sets, add weight, or lift your feet to increase difficulty.
Benefits of Doing Russian Twists Correctly
- Stronger obliques and improved torso rotation
- Better balance and core stability
- Reduced risk of lower back pain
- Enhanced athletic performance in sports requiring rotational power
Final Thoughts
Russian twists are an excellent core exercise when done correctly. Prioritizing form over speed and weight will ensure you get maximum benefits while minimizing injury risk. Add Russian twists to your workout routine 2–3 times per week, and watch your core strength and stability improve steadily.
Master your twists. Strengthen your core. Elevate your fitness.