Core / Intermediate / Compound (multi-joint)

Russian Twist

A bodyweight exercise for the obliques and abs, with the lower back assisting.

At a glance

Primary

Obliques, Abs

Secondary

Lower back (erectors)

Equipment

Bodyweight

Movement pattern

Trunk rotation

Level

Intermediate

Type

Core, Compound (multi-joint)

How to do it

1. 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.
2. 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.
3. Twist your torso to the right side until your arms are parallel with the floor while breathing out.
4. 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.
5. Repeat for the recommended amount of repetitions.

Common mistakes

• ✗ Rounded back while twisting fast with a weight.

  Why it hurts: Combined flexion and rotation is the riskiest position for the lumbar discs.

  ✓ Instead: Sit tall with a long spine, rotate from the ribcage and move slowly. With back problems, use a Pallof press instead.

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