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The Russian twist is a powerful core body exercise that strengthens all parts of your abdominals, especially your obliques, for a toned waistline and a stronger core. 

By learning how to do a Russian twist, you add another excellent core move to your arsenal of exercises and move beyond just ab crunches alone!

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Table of Contents

Russian Twist Instructions

The twisting motion of the Russian twist is the key to this move. By using your muscles to rotate from side to side, you are firing up the muscle fibers around your waist (the obliques) as well as pulling in the lower abs for a strong, flat tummy.

Here’s how to do the Russian twist exercise:

  1. Start seated with knees bent and feet flat on the floor, holding one dumbbell with both hands in front of the chest. 
  2. Keeping the spine long and abdominals pulled in, lean slightly back and lift feet a few inches off the floor. If that is too difficult, be sure to keep your feet down on the floor as a modification. 
  3. Slowly twist the torso to the left and bring the dumbbell beside the left hip. 
  4. Return to center, and then slowly twist to the right and bring the weight beside the right hip to complete one rotation. Continue to rotate from side to side using the obliques and not the low back. 

Reminder: Keep your legs still as you rotate from the obliques and the rib cage, not the lower back.

Russian Twist Benefits

Chris Freytag demonstrating a Russian twist

There are many reasons you should incorporate Russian twists into your workouts. Here are just a few:

1. Strengthens Core Muscles

A Russian twist is an awesome exercise for strengthening the muscles of the core, especially the obliques. The core muscles are responsible for so much of our daily movement so it’s a good idea to regularly strengthen them.

2. Helps Prevent Back Injury

Lower back pain is one of the most common complaints of those visiting their doctor each year in the U.S. Since this is often due to tight muscles in the low back. Exercises like the Russian twist will help build a stronger core to prevent back injury and lower back pain. 

3. Improves Athletic Performance

A Russian twist builds strength throughout your entire core which will assist you in the rest of your workouts.  A strong core means a strong body and the ability to perform other exercises with ease.

Easy Ways to Incorporate Russian Twists into Your Workouts

Here are a few of my favorite workouts that incorporate the Russian twist:

If you like the Russian twist, you may also enjoy these effective ab moves: