This Exercise Is Seriously Efficient At Sculpting The Abs In Less Time
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If you're looking for an exercise that will amp up your abs routine, look no further. The Russian twist might be exactly what you need to target the core from *every* angle.
The standard Russian twist looks something like this: You start sitting on the ground, then lean back, and possibly raise your legs if you're ready for a challenge. Once stable in this pose, you twist your torso from side to side. The primary target? Your core, of course! But the move has more benefits than just working out your six-pack muscles (a.k.a., the rectus abdominis).
“The Russian twist is a very versatile core exercise that targets the obliques and deeper core muscles (also know as the transverse abdominis),” says Lo Lundstrom, a certified personal trainer and one half of the Minny Hustlers fitness duo out of Minneapolis. “It's a movement great for everyone because it can be modified by keeping your feet on the ground for beginners or lifted for an added challenge.”
Make sure that you aren’t speeding through a bunch of reps or throwing a huge amount of weight from side to side, or you can lose the integrity of the movement, emphasizes Amanda Hoffman, ACE-CPT. Rather, prioritize the quality of your reps in order to prevent injury and still get stronger.
Read on for everything you need to know about Russian twists, including its key benefits, a few variations to the traditional exercise, and how to scale back or amp up the challenge.
Meet the Experts: Lo Lundstrom and Ann Flesher are certified personal trainers that make up the Minny Hustlers, a fitness duo out of Minneapolis. Amanda Hoffman, ACE-CPT, is a strength and nutrition coach who aims to help women over 30 get strong and confident, all while building sustainable healthy habits. Peter Donohoe is a NASM-certified personal trainer, core strength teacher at the Boston Ballet, and functional performance specialist for Hydrow.
How To Do A Traditional Russian Twist
How to:
Sit on the floor with your hands clasped in front of your chest, and lean your upper body back until abs are engaged. (Optional challenge: Bring your legs up off the floor with knees slightly bent, so that your legs and torso are forming a V-like shape.)
Rotate the torso to the right side so that the right elbow is hovering just off mat. Keep lower body still while rotating upper body to left side until left elbow is just off mat.
Return to center. Gaze follows hands as you move. That's 1 rep. Aim for 2 to 3 sets of 10 to 12 reps.
Pro Tip: It’s important to move slowly, Hudock explains, rotating through your obliques, upper back, and shoulders while stabilizing and protecting your lower back from strain.
Benefits Of Russian Twists
Russian twists strengthen your core, including the obliques and some back muscles. "It’s a total core exercise that also works your balance, builds stability in your spine, and trims your mid-section all at once," says Donohoe.
It strengthens and challenges your core. Simply holding yourself up in the starting position for the Russian twist takes a lot of core strength, Hudock says. For that reason, beginners may want to modify the move or master others first.
It provides a bonus leg workout (and more!). Yup, it’s not just for your obliques. Hudock says this move can work your legs and hips, too.
It can help you add good variety to your exercise regimen. To understand why, first review the three planes of motion: frontal, sagittal, and transverse. “Frontal is side-to-side [movement], sagittal is forwards and backwards, and transverse is rotation,” Hudock explains. There are lots of exercises that require forward and backward movement (think: crunches), she adds. Russian twists, on the other hand, require you to move in the less common transverse plane.
The move complements planks. Basically, this comes back to that rotation you’re doing with Russian twists. Plank variations can be good anti-rotation movements, or exercises that require you to prevent yourself from rotating, Hudock says. “Anti-rotation can help us prevent injuries because we are teaching ourselves how to ‘brace’ and create stable trunks,” she explains. On the other hand, “the benefit of doing rotational movements [like Russian twists] can be increased power,” she says. You’ll want to do both types of movements within a well-rounded core regimen.
How To Add Russian Twists To Your Workout
Most people can include this move in their routine two to three times a week, but if your workout of choice relies on rotational strength (i.e., golf and kickboxing), bump that up to four times a week.
The Russian twist can be incorporated into any abs circuit, but Donohoe likes pairing it with an upper body exercise like a chest press, single-arm dumbbell row, or bent-over row.
Russian Twist Variations
Whether you want more or less of a challenge, below are a few ways to mix up the standard Russian twist.
One note of caution: Don’t use speed as a progression. “Keep it slow, keep it controlled,” Hoffman says. In fact, you can even pause in the center (rather than continually twist from one side to the other) to make the movement more difficult, she adds. You also always have the option to increase your reps and/or sets as an extra challenge.
Slam Ball Russian Twist
Why it rocks: This version ups the intensity with added weight and engages the entire core.
How to:
Sit on the ground with your knees bent, heels on the floor, and your upper body leaning back at a 45-degree angle to the ground.
Hold a slam ball at your chest with elbows bent.
Keeping arms slightly bend, twist your torso to the left and slam ball on the ground next to your left hip. Hold for 1-2 seconds.
Twist torso through center to the right and slam ball on the ground near your right hip. That's 1 rep. Continue alternating sides.
Dumbbell Russian Twist
Why it rocks: The shape and grip of the dumbbell can alter the challenge, so make sure to focus on precision and control during the twist.
How to:
Sit on the ground with knees bent and your feet flat on the floor.
Lean back slightly and lift your feet off the ground a few inches, balancing on your butt.
Hold a weight at your chest/waist and rotate your torso to one side, tapping the weight on the ground next to your hip before twisting to the other side. That’s 1 rep.
Russian Twist Alternatives
Here are some exercises you can do in place of, or in addition to, the Russian twist and its variatioins. These options may be more gentle on your lower back or simply feel better for your body.
Reverse Crunch
Why it rocks: The Minny Hustlers recommend this move because not only does it dig deep into the lower abdominals, but it also minimizes hip flexor involvement when done correctly.
How to:
Start lying on back with arms by sides and feet lifted off the ground, legs extended, and toes pointed.
Push down into arms and pull knees into chest until hips lift off mat.
Slowly return to start. That's 1 rep.
V-Ups
Why it rocks: This total core challenger engages every inch of your abdominals and helps improve overall balance and stability.
How to:
Start lying on back with legs extended and arms by sides, both on mat.
In one movement, lift upper body, arms, and legs, coming to balance on tailbone, forming a "V" shape with body.
Lower back down. That's 1 rep.
Bicycle Crunches
Why it rocks: This movement is a Minny Hustler favorite because it allows for targeted oblique engagement to work each side of your core evenly and effectively.
How to:
Lie flat on the floor with your lower back pressed into your mat.
Then, interlace your fingers to create a cradle and place it behind your head. Elbows should be out wide and out of your peripheral vision.
Float your legs up to a tabletop position, with your ankles in line with knees.
Engage abdominals and lift your head, so your shoulder blades are hovering off of the ground.
Straighten the right leg long while turning the upper body left. Bring your right elbow towards your left knee. Twist at the ribs and lead with your shoulder rather than your elbow.
Switch and repeat on the other side. That's 1 rep.
Are Russian twists good for beginners?
The short answer: Not necessarily. Remember how holding yourself in that position requires a lot of core strength? If you aren’t quite there yet, Hudock recommends mastering stabilizing exercises like planks or dead bugs first.
And when you are ready to try out the Russian twist, start with a modified, bodyweight-only version of the exercise. Keep your heels on the ground, Hudock suggests, and complete a low number of reps. You can even start by holding yourself in that starting position—when you feel ready, add in that controlled rotation.
How To Avoid Injury
Stress on the low back is the number one thing to look for and avoid with this move, according to Hudock. And it’s important to note that Russian twists aren’t for everyone. Pregnant and postpartum women, for instance, should avoid them, Hudock says.
“There are a lot of amazing core strengthening exercises for women who just have given birth and are trying to rehab from that,” she explains. “And I would not say this is one of them.”
Bottom line: The Russian twist may be a good exercise to add challenge to your core regimen, thanks to the rotational movement. Just remember to take it slow, and don’t hesitate to consult a trainer if you need some help with your form.
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