Russian Twists are a dynamic and effective core exercise. They primarily target the obliques, but also work the abs, shoulders, and lower back. Whether you use body weight or add resistance, this movement helps build a stronger, more stable midsection.

Thanks to their simplicity and adaptability, Russian Twists are ideal for beginners and advanced athletes alike.

Benefits of Russian Twists

1. Strengthen the Core and Improve Posture

This movement activates the entire abdominal area. It improves posture by teaching the body to stay upright and stable through rotation.

2. Build Muscular Endurance

Repeated twists help build endurance in the obliques and abs. This makes your core more resilient and able to support other exercises.

3. Boost Mobility and Flexibility

The twisting motion increases spinal mobility. That translates to better range of motion in your daily life and during sports.

4. Burn Calories and Support Fat Loss

Since Russian Twists are dynamic, they raise your heart rate and help burn calories. Over time, this supports better body composition and core definition.

5. Can Be Done Anywhere

This is one of the most accessible core exercises. You can do it at home, in the gym, or outdoors—no equipment needed.

How to Perform Russian Twists Correctly

Step-by-Step Guide

1. Sit on the floor with your knees bent and feet slightly lifted off the ground.
2. Lean your torso back to about a 45-degree angle.
3. Hold your hands together or grip a weight (like a dumbbell or medicine ball).
4. Twist your torso to the right, bringing your hands toward the floor beside you.
5. Return to the center, then twist to the left.
6. Continue alternating sides in a smooth and controlled rhythm.

Common Mistakes to Avoid

• Only moving the arms: The twist should come from your torso, not just your arms.
• Leaning too far back: This can strain your lower back. Maintain a moderate angle.
• Going too fast: Control the motion. Slower, focused reps are more effective and safer.

Russian Twist Variations

To make the exercise more challenging or to mix it up, try these variations:

• With a medicine ball: Adds resistance and intensity.
• On an incline bench: Increases difficulty and core engagement.
• With straight legs: Makes the move harder by increasing lower-body involvement.
• With a kettlebell or plate: Ideal for advanced users looking to lift heavier.

How to Add Russian Twists to Your Workout

You can include Russian Twists in several ways:

• As part of your warm-up: 2–3 light sets to activate your core.
• In the main workout: Pair with plank holds or leg raises for a core-focused circuit.
• As a finisher: Burn out your abs at the end of your session with high-rep sets.

Start with 3 sets of 10–12 reps per side. Increase the reps or add weight as you progress.

Russian Twists are a simple yet powerful core exercise. They improve strength, stability, and coordination—and they don’t require fancy equipment.

Add them to your routine and you’ll quickly feel the difference in how you move, train, and perform every day.