Body weight
Russian twist
Russian twist mainly works your obliques and abs. It also helps your hip flexors.
Step by step
- Sit leaning back with knees bent and chest tall.
- Rotate your ribs and arms to one side.
- Pause, then rotate smoothly to the other side.
What you should feel
A squeeze in the sides of your abs as you rotate; your lower back should not ache.
Common mistake
Swinging only your arms side to side; turn your chest along with them.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Cable wood chopObliques, Abs
Dumbbell side bendObliques
Kettlebell windmillObliques, Abs
Side plankObliquesQuestions
What muscles does the russian twist work?
Russian twist mainly works your obliques and abs. It also helps your hip flexors.
Can I do the russian twist at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the russian twist?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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