The Russian twist is a dynamic exercise that works all of the core muscles and is especially good at targeting the obliques (the muscles on the side of the core) and the deep core (transversus abdominis). All of the exercises in this week-long challenge series require good form to get the most benefit, but with this one, it’s crucial that you position yourself correctly, hold your position, and don’t move too quickly. Do it and you will get the best. rewards. You’ll also feel a serious burn but in a good way.
It’s an adaptive movement, so if you want you can bring your legs and hips to the training party. They won’t thank you initially, but eventually, they will see the light of day. You can do it with or without weight (see the best adjustable dumbbells to exercise at home here) or medicine ball, depending on your existing core strength. If you are a beginner, be careful and start with no weight. If you have lower back weakness, it’s best to avoid this exercise until you’ve built strength in that area with moves like superman (this is what happened when I did the superman exercise for a week.), which exert less pressure on the lower back; as well as other exercises like the bird dog (here’s how to do a bird dog and what happened when I did bird dogs every day for a week.) and the plank, and its variants.
Name? It is commonly believed that it was developed in the former Soviet Union during the Cold War, but other sources say that it was used by British soldiers in the 19th century. In short, nobody knows. Or, probably, cares.
How do you do a Russian twist?
Start by sitting on the floor (use a yoga mat if you like), with your legs straight. Brace your core, lean back slightly and lift your legs a few inches off the ground, bending your knees slightly, so your torso and upper legs form a V. Cross your feet or keep them side by side, whatever feels best. You can make this move a little easier by keeping your feet on the ground. Keeping your balance in this position, and with your hands lightly touching (or holding the weight/ball), roll from side to side.
Be sure to rotate correctly, moving your upper back and shoulders, not just your torso. But don’t twist your lower back. Keep your spine straight, and if you lift your legs, try to keep them stationary or you’ll lose some of the torso rotation that makes this move so effective. Look straight ahead, which will help you keep your form. Aim for three sets of 10 to start.
If Russian twists hurt your back, you may be doing them wrong. Read more about how to do a russian twist with the best form here.
I Did Russian Twists Every Day For A Week, And This Is What Happened
Full disclosure: I love this exercise, because of the movement involved (instead of, say, a plank, which is all about holding a position) and the instant feeling that your body is working hard. I hadn’t done it for a long time, so, as usual, I took advantage of the first day to review my form. It was fine, but I did notice my legs tilting slightly from side to side, which I knew I had to correct. I also felt like I was doing the movement too fast, maybe trying to limit the movement of this leg. I did 50 with a 4lb medicine ball and felt good. It is a tremendously energizing and satisfying movement.
On the second day, I observed the movement of the legs. I tried it first with my legs side by side and then with my ankles crossed, which made it easier to keep my legs steady. I also reduced the movement, which forced me to think more about form and of course made me work harder. Don’t rush this one. The momentum may make you think you’re getting the most out of the movement, but it just means you’re spending less time with your core under stress.
On day three I decided to try a variation of the basic movement, bringing my left knee up to my right elbow as I twisted to the left, returning to the starting position, and then bringing my right knee closer to my left elbow as I twisted to the right. This is murder. I hit 30 and by the end of it I was breathless, and my whole core wanted to know what I had done to deserve that treatment. Honestly, I was hoping my dog would walk into the room and give me that look of his that says, This has to end. The flat is mine. You know it and I know it.
On days four and five, I added another variation: twist to the left, twist to the right, and then bring both knees to my chest. I found that this made my lower core work harder than before, especially when I focused on keeping my thighs together; they were inclined to part ways to make things easier for me. Turning 50 was tough, but I was enjoying the daily effort and the sense of accomplishment.
For the last two days, I went back to basic movement, but slowed things down even more and stopped at the end of each rotation. Once you’ve mastered the form, try this. You’ll be amazed at how much extra work and focus it takes when you focus on each aspect: straight back, firm legs, tight abs, holding the V-position. This move can be almost meditative, apart from the tortured breathing and groaning abs.
The Russian twist is probably my favorite core exercise and the week-long challenge reminded me of not only its effectiveness but also the immediate sense of accomplishment (you’ll feel this one instantly) and the variety it offers. It’s not an easy move, but if you start with no weights and your legs on the ground, you’ll soon have the strength and confidence to move on to the next stage. Trust me, this is a winner.
