Russian Twist
The russian twist is a classic bodyweight ab exercise that targets the obliques and core through rotational trunk movement. Performed seated with feet elevated, it challenges balance and rotational strength simultaneously.
How to do it
- Sit on the floor with your knees bent and feet slightly off the ground.
- Lean back slightly to a 45-degree angle, keeping your back straight.
- Clasp your hands together in front of your chest.
- Rotate your torso to the right as far as comfortable, then return to center.
- Rotate to the left and return to center.
- Continue alternating sides for the desired number of repetitions.
Form cues
- Keep your chest lifted
- Follow your hands with your eyes
- Rotate from your ribcage, not your arms
- Keep your lower back straight
- Exhale as you twist
Breathing: Exhale forcefully as you rotate to the side, and inhale as you return to the center to keep your core braced.
Common mistakes
- Rounding the back: puts unnecessary strain on your spine.
- Moving too fast: reduces control and engagement of the core muscles.
- Holding your breath: prevents proper core activation and increases blood pressure.
- Using only the arms: limits the rotation through the torso where the work should happen.
Muscles worked
Primary: abs. Secondary: obliques, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 45 seconds continuous movement, rest 60 s
Lose weight
3 sets × 20-30 total twists, rest 45 s
Build muscle
3 sets × 12-16 slow, controlled twists per side, rest 60 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your lower back, stop immediately and choose a gentler movement.
- If you have a history of spinal issues, check with a professional before adding rotational exercises to your routine.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Where should I feel this exercise?
You should feel it in your side abdominals (obliques) and your deep core. Avoid feeling it in your lower back.
Can I keep my feet on the floor?
Yes. If lifting your feet makes you lose your balance or arch your back, keep your heels lightly touching the floor.
How often can I do russian twists?
As a beginner, 2-3 times per week is a great starting point to allow your core muscles to recover.