Russian Twist

oec:russian-twist

A seated core exercise that involves rotating the torso from side to side while maintaining a lean back to target the obliques and abdominals.

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Also called: Seated Russian Twist, Torso Twist, Core Rotation

How to do it

Sit on the floor or an exercise mat with your knees bent and feet flat on the ground.
Brace your core, maintain a neutral spine, and lean your torso back slightly to roughly a 45-degree angle.
Clasp your hands together in front of your chest, or hold an optional weight firmly with both hands.
Optionally raise your feet a few inches off the floor to increase balance and core demand.

Rotate your torso smoothly to one side, bringing your hands or the weight toward the floor beside your hip.
Pause briefly under control without letting your lower back collapse or rounding excessively.
Rotate your torso across the center to the opposite side in a smooth, continuous motion.
Continue alternating sides for the target rep count or duration.

Maintain steady, rhythmic breathing throughout the set, exhaling as you rotate to each side and inhaling as you pass through center.

Moving only the arms from side to side without rotating the ribcage and torso.: Ensure your entire upper torso and shoulders turn as a unit so the rotational work is handled by the obliques.
Rounding the lower back excessively into a slumped posture.: Keep the chest lifted and hinge slightly at the hips to maintain neutral spinal alignment.
Flailing the legs and shifting the pelvis excessively from side to side.: Stabilize your pelvis and lower body; if keeping the feet elevated causes instability, rest your heels lightly on the floor.

Avoid aggressive or ballistic twisting, especially when using added resistance, to protect the lumbar spine.

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