Russian Twist
ObliquesBodyweightBeginner
A rotational core move that works only when the ribs and pelvis stay controlled.
Muscle worked
Obliques
Equipment
Bodyweight, Dumbbells, Kettlebell
Difficulty
Beginner
Time per set
30-60s
How to perform
Step by step, every rep
01
Sit tall
Lean back slightly with chest up and ribs down.
02
Set feet
Keep heels on floor for easier reps or lift feet for harder reps.
03
Rotate the torso
Turn shoulders and ribs side to side, not just the hands.
04
Control the pace
Move smoothly and keep the lower back from rounding hard.
Common mistakes
Avoid these
✕
Only moving the hands
The core barely rotates. Fix: Turn the chest with the weight.
✕
Rounding the back
Hip flexors and spine take over. Fix: Sit taller and reduce range or load.
✕
Going too fast
Momentum replaces oblique work. Fix: Pause lightly on each side.
Progressions
Scale it up or down
Make it easier
- Feet-down Russian twist
- Bodyweight twist
- Dead bug
Make it harder
- Feet-up Russian twist
- Weighted Russian twist
- Slow tempo twists
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-4 | 6-10 | 60-90s | Hard variation with strict bracing. |
| Build Muscle | 3-4 | 10-15 | 45-75s | Controlled reps. Feel the abs, not the hip flexors. |
| Build Endurance | 2-4 | 20-40s | 30-60s | Hold position without shaking apart. |
Want this exercise programmed into a full plan?
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