Russian Twist - An extra kick for the abdominal muscles
Russian Twist: targeted muscles
- Obliques
- Upper Abs
- Lower Abs
- Back Extensor
As you can see this exercise mainly focuses on the abs, however the back muscles are also incorporated. This exercise is therefore perfect for an ab workout. However, the back plays an equally important role. If you would like to find out more about back muscles and how you can protect them from injuries during such exercises, take a look at our page for back training.
The correct form for Russian twists
Sit on the floor and bend your legs slightly with your back straight. Now lean back slightly and lift your legs a little so that you can keep yourself in a balanced position – only your bottom should be on the floor. Hold your hands together and slowly rotate them to one side of your body – always tapping lightly on the floor next to your hip then rotating back in the other direction.
Do this exercise until failure- start with 3 sets of 15 repetitions. Adjust your training intensity continuously, as you will get stronger quickly and your movement sequences will become faster and more stable.
Weight recommendation
Light to medium plates in your hands or without weights.
Russian twist variations
Russian twist with exercise ball
Lie with your back on an exercise ball. Your feet should be flat on the floor. Extend your arms in the air and hold your palms together. Now turn your upper body and your arms to one side until they are parallel to the floor. Hold this position for a moment, then return to the starting position.
Russian twist with exercise ball and weights
Carry out as described above, the only difference is that you hold a weight in your hands.
Cycling Russian twist
Sit on the floor with your legs forward. Lean back so that your upper body is at a 45 ° angle to the floor. Pull one knee up towards your chest. In the meantime, turn your torso and arms towards this knee. Hold this position briefly. Then go back into starting position and repeat on the other side.
Common Russian twist mistakes
- Make sure that your core is engaged throughout the exercise
- Avoid a hollow back and a hunched back
- Keep the balance position stable
- Only the arms, shoulder girdles and thoracic spine should move
- The exercise is made easier when you fix your feet
Which workout plans contain the Russian twist?
Enhance your ab workouts with this exercise and nothing stands in the way of achieving your six pack. However, make sure that you don’t neglect your back muscles or overload them with such exercises. Find out more about back training and what to watch out for so that your back supports you during every workout.
Frequently asked questions and answers
Russian Twists work your entire abs. The following muscles are engaged during the exercise: upper abs, lower abs, obliques and back extensor. So they are perfect if you are going for a washboard stomach.
- Russian twists with exercise ball: Lie with your back on an exercise ball. Your feet should be flat on the floor. Extend your arms in the air and hold your palms together. Now turn your upper body and your arms to one side until they are parallel to the floor. Hold this position for a moment, then return to the starting position.
- Russian twists with exercise ball and weights: Carry out as described above, the only difference is that you hold a weight in your hands.
- Cycling Rusian twists: Sit on the floor with your legs forward. Lean back so that your upper body is at a 45 ° angle to the floor. Pull one knee up towards your chest. In the meantime, turn your torso and arms towards this knee. Hold this position briefly. Then go back into starting position and repeat on the other side.
Sit on the floor and bend your legs slightly with your back straight. Now lean back slightly and lift your legs a little so that you can keep yourself in a balanced position – only your bottom should be on the floor. Hold your hands together and slowly rotate them to one side of your body – always tapping lightly on the floor next to your hip then rotating back in the other direction. Do this exercise until failiure – start with 3 sets of 15 repetitions. Adjust your training intensity continuously, as you will get stronger quickly and your movement sequences will become faster and more stable.
