Russian Twist

Abs
Lower Back

Equipment: Bodyweight

New to this

Your first russian twist

What weight should I start with on the russian twist?

Bodyweight with your hands clasped, feet on the floor. Add a 5 to 10 lb plate or dumbbell once you can do 20 controlled twists. Lifting the feet makes it harder than adding weight does, so try that first.

What usually goes wrong on the russian twist?

Sit with your knees bent and lean back until your torso is about 45 degrees from the floor.

Hold your hands together in front of your chest and keep your chest tall.

Rotate your shoulders and ribs to one side, pause, then rotate to the other.

Move slowly. Two seconds per side is a reasonable pace.

You should feel this in the obliques and deep abs.

Most common mistake: swinging the arms side to side while the torso stays still. The rotation comes from your ribs, not your hands. Slow down until you feel it.

If your lower back rounds

The Cable Crunch is loaded ab work with your spine supported by the kneeling position.

The Plank trains the same area with no spinal rotation, which is kinder on the lower back.

How to do it

Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
Twist your torso to the right side until your arms are parallel with the floor while breathing out.
Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
Repeat for the recommended amount of repetitions.