How To Do Russian Twist Properly And Its Benefits

Starting a Russian twist is super simple; we do not even need to hit the gym to get it done. A small space at home is all we need. Although it doesn't actually require any complex equipment, we may crank up the intensity by carrying weights like a dumbbell.

Here are the step-by-step instructions on how to do the Russian Twist (traditional version):

• Start this exercise by rolling down a comfortable mat on the floor. Sit on the mat with the legs out in front of you. 
• The legs will be initially laid straight. The toes must be off the ground, while the heels shall touch the floor firmly.
• Bend your knees and lift the legs slightly to a comfortable height. This sets the stage for the first phase of preparing for the Russian twist.
• Next, straighten your spine and lean your torso backward till your upper body forms a 45-degree angle with the ground. This leads to creation of V shape between your torso and thighs.
• Bring your arms forward and clasp the hands together, keeping them at chest height.
• Take a deep breath and engage your core. Slowly begin rotating your upper body to the left. Once you receive a good stretch, go back to the center, and then twist to the right.
• This is rep no. 1. Perform 10 to 16 reps for 2 to 3 sets to make the most of this exercise.
• Remember to pause at the center to control the momentum of the twist. While twisting, keep your hips and knees stable - allowing them to move would reduce the effectiveness of the exercise.

Russian Twist is known to engage multiple muscle groups at same time, making it one of the best upper body stretches we can try at home.

Here are the major muscles targeted by this exercise:

1. Rectus Abdominis

Also known as the six-pack muscles, the Russian twist effectively targets this area. This muscle is present inside the abdominal region, starting from the pubic bone to the end of sternum.

By twisting the upper body from side to side, these muscles are engaged extensively, providing a strong stretch with every completed rep.

2. Obliques

Located at the sides of the abdomen, these muscles are also properly targeted by the Russian Twist. Here, the twisting movement forces the oblique muscles to contract, helping to stabilize the movement without creating unnecessary rotational momentum.

3. Erector Spinae

When the body makes rotational movements, it also impacts the erector spinae muscles. These muscles are situated from the skull’s base to the lower back. They are crucial for maintaining back stability and spinal alignment.

When we perform the Russian twist, the movements can help elongate the spine, offering a deep stretch. Working the erector spinae muscles could also help improve posture.

4. Scapular Muscles

The Russian twist engages the shoulder muscles during the rotational movement. To maintain proper form, we need to keep our shoulders back and down.

If we want to target the scapular muscles more, we can extend our arms forward instead of bending them while twisting. This variation requires greater control of the shoulder girdle to stabilize against the rotating movement.

5. Hip Flexors

Though this may seem like purely an upper-body exercise, it also targets the hip flexors. These muscles work alongside the abdominals to maintain proper alignment during the workout.

They are also involved in hip flexion, helping bring the knees closer to the chest throughout the exercise process.

6. Latissimus Dorsi

The Russian twist also targets the latissimus dorsi muscles. These flat muscles extend from the upper back down to the pelvis. They are also considered as the widest muscles in the human body.

During the rotational movements, the latissimus dorsi are engaged to some extent, making this a solid lats exercise to include in your routine for strengthening these muscles.

1. Russian Twist With Weights

If you want to spice things up, try adding weighted Russian twists. A dumbbell or kettlebell can increase the challenge while giving you more stretch and burn than the classic version.

You can do this exercise at home if you have proper weights, otherwise visit your local gym.

How To Do It:

• Take a medium-sized dumbbell and hold it in your hands.
• Lie down on the ground with your legs bent and heels touching the floor.
• Make a V-shape with your torso by going backward, just like the traditional version.
• Bring the arms in front of you, clasping the dumbbell. Bend the elbows and get ready for the rotational movement.
• Now, twist the body to the right while bringing the dumbbell to the right as well.
• Bring the dumbbell and the torso back to center and rotate left.
• Conduct the twists with slow, controlled motions.
• Practice the weighted twist variant for 10 to 12 reps.

2. Decline Twist

This unique variant features you sitting on a bench at declined angle while still retaining the rotational movement. It could be challenging for beginners to move in this type of environment.

With an added weight, this twist variant could prove to be very useful in stretching muscles like obliques, hip flexors, and lats.

How To Do It:

• Get on a declined bench with your hands clasped together. You can also use a dumbbell.
• Keeping the upper body lowered, twist the body slowly and steadily.
• Do not overextend the twist or shift the hips.
• Repeat this activity for 7-10 reps.

3. Medicine Ball Russian Twist

Do you want to seek an alternative to dumbbells when doing the Russian twist? A medicine ball can be a fantastic equipment to use instead of dumbbells.

This variant is a great core strengthening exercise that helps to maintain balance and stability. It is also one of the best methods for losing love handles.

How To Do It:

• Lie down on a mat on your buttocks. Grip a medicine ball firmly with your hands.
• Bend the knees a few inches from the ground and slightly lean the torso backward.
• Next, bring the medicine ball forward and start twisting the body to the side.
• When you twist the body left, bring the medicine left as well. The same process applies when moving the body to the middle and right.
• Repeat this rotational movement for 10 reps.

4. Standing Russian Twist

Russian twist can also be done in a standing position. And worry not, it still engages the same muscle groups, i.e. core, erector spinae, obliques, and shoulders.

You can practice this workout with a weight (barbell) on top of your scapular region. Or, you could try it by carrying a weight plate or dumbbell at your chest level.

How To Do It:

• Stand upright with your back straight and feet firmly on the floor.
• Create a shoulder width distance between the feet.
• Hold a dumbbell close to your body, in front of you.
• Rotate your upper body to the left, moving the dumbbell along with it.
• Return to the center, then rotate in the right direction.
• Continue this process for a few minutes.
• Do not shift the hips or legs while performing the rotational moves.

5. Bicycle Russian Twist

This is another simple yet effective variation of the Russian twist, where the leg movement mimics pedaling a bicycle. However, the upper body movement stays the same as the classic version.

How To Do It:

• Sit down on the floor with both knees bent and lifted certain inches from the ground.
• Lean the torso back with your hands clasped together at the front. You could also put your hands behind your head.
• Rotate the torso to your right, while extending right leg straight ahead. 
• Then, bring the right leg back to the original position and extend the left leg out.
• Twist the torso to the left after extending the left leg ahead.
• Continue this movement pattern for 10 to 16 reps.

6. Russian Twist With Stability Ball

This is another great variation to add to your Russian twist routine. Unlike the others on this list, this exercise lifts your entire body off the ground, with the support of the stability ball.

How To Do It:

• Lie down on your back on a stability ball. The hips and legs must not touch the ball.
• Meanwhile, the feet must be hip width apart.
• Place your arms straight ahead. You could also hold a dumbbell or medicine ball for an added challenge.
• Start rotating the torso to the left, and then subsequently to the middle, and then right.
• Repeat the exercise on a stability ball for desired number of reps.
• Remember to control the momentum of the upper body as carelessness could easily lead to slips and falls.

Beginners and experienced individuals may have different goals for rep ranges when doing the Russian twist. Why so? People new to the fitness world can exhaust their stamina quickly, as their bodies aren’t yet accustomed to continuous rotational movements.

If you’re just starting out, aim for 20 Russian twists, 3 to 4 times a week. This gives you enough time to get comfortable with the exercise, making it easier to increase reps in the future and also try weighted variations.

Once you’ve mastered it over a few weeks, you can bump the reps up to 35. Try incorporating different variations like the decline, stability ball, and bicycle twists. For a real challenge, opt for 100 Russian twists every day for the next 30 days, and watch the fat burn kick in!

1. Improves Core Strength

The first benefit everyone should know about doing Russian twists is that they significantly improve core strength. Our core muscles play a key role in supporting posture and maintaining balance in the upper body.

With consistent practice, Russian twists help us build stronger core muscles over time, contributing to overall upper body wellness.

2. Helps Burn Fat

This exercise is one of the best fat burners out there. It extensively works the lower back and core muscles, helping to burn fat just like jumping rope and sit ups.

Practicing this exercise regularly might help you get the desired six-pack abs quickly. An hour of Russian twist session can burn about 300 calories for a 155-pound individual, making them one of the top exercises that burn the most calories.

3. Promotes Better Posture

A good posture is a confidence booster, and maintaining one can be quite difficult as we’ll be sitting, sleeping, and standing in various ways every day. Workouts like the Russian twist could help us maintain a good posture as it effectively targets the erector spinae muscles.

4. Relieves Back Pain

Another perk of doing the Russian twist is that it can soothe our back pain by stretching the back muscles like the lats and erector spinae. Constant lower back stretching can provide relief from the discomfort often experienced with back pain.

However, it’s important to practice this exercise with controlled movements, especially during episodes of back pain. Overstretching the muscles could worsen the injury and lead to more serious problems.

5. Tones Love Handles

Are you wondering about how to lose love handles? Russian twists might be a great exercise to try. This workout targets the abs and oblique muscles, helping reduce fat around your sides while toning your love handles.

Thanks to the constant rotational movements, every rep directly hits the love handle area, making it easier to shed them. So, if you’re suffering from love handles, get down on the floor and start doing this exercise regularly.

• Avoid Overstretching - Do not overstretch the muscles while rotating the body. To avoid this scenario, practice the exercise with slow, controlled motions. Overstretching could lead to muscle strain, which could leave you feeling discomfort for multiple days.
• Progress Gradually - Russian twists shouldn’t be done too intensely right away. Jumping straight to heavier dumbbells or pushing past your usual rep range can lead to muscle soreness and cramps. Gently begin with a 15-minute session, then steadily increase the reps and sets as you build strength.
• Don’t Move the Lower Body - When twisting the body, we must avoid shifting our hips or knees, as this can make the exercise ineffective. Only the upper body should rotate, and even then, with gentle momentum.
• Avoid Exercising During Pregnancy - Since this workout targets your midsection, doing them while being pregnant could be harmful for your health as well as baby’s. Visit a doctor to see if you can incorporate it into your pregnancy fitness regimen.