Wherever you are on your fitness journey, there’s one core move I often recommend and come back to time and again.
It’s a staple in both mine and my clients’ programs because it works parts of the core that are often neglected and can be adapted to any fitness level.
I’ve modified it for beginners and scaled it up in my own training for a tougher challenge.
The move is the Russian twist, and it trains the transverse abdominis (part of the deep core) and obliques (which run down the side of your torso), and improves mobility—if it’s done correctly.
It often gets a bad rap, usually because poor technique can place too much strain on the lower back. But here’s why I still rate it and how to do it safely.
Why I recommend the Russian twist
I’ve used the Russian twist with clients who are new to exercise and still developing their proprioception (body awareness), and I relied on it when training for competitive CrossFit and weightlifting events, tagging on multiple sets to the end of my training sessions.
I value it because it strengthens your obliques—the muscles that run along the sides of your waist—and develops one of the core’s essential, but often underdeveloped, functions: rotation. This element also encourages flexibility and range of motion through the spine.
And once you can progress the movement to holding your feet off the floor, you challenge your deep core, as well as your balance.
Of course, there are other great core exercises that work these elements, like the brilliant cable oblique twist. But that requires you to learn the ropes on the cable machine and you often have to wait to use this popular piece of gym equipment, so the convenience of the Russian twist helps it stand out.
How to start with the Russian twist
I’ll start with the entry-level exercise I use with clients who are new to the move or just starting out, and anyone with a sensitive back.
- Sit on the floor with your knees bent and your heels on the floor.
- Lean back, forming a 90° angle between your torso and thighs.
- Extend your arms in front of you at shoulder height.
- Keeping your knees and hips still throughout, rotate slowly through your waist to one side.
- Pause, then return to center.
- Repeat on the other side, alternating sides with each rep.
Avoid:
- Hunching your back—keep your spine long and chest open to avoid rounding your back. This will protect your spine.
- Rushing—moving with control ensures you’re working your obliques fully and reduces your injury risk.
How to progress the Russian twist
If you’re comfortable doing up to 20 repetitions with good form, you can challenge yourself further in three ways.
- Lift your feet: Raise your feet just off the floor and lean back a little further.
- Add weight: By adding resistance you’ll increase the intensity, but make very sure you’re keeping your back straight.
- Increase the repetitions: Gradually add sets and reps, building up to five sets of 20 reps, but keep the movement slow and controlled.
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