Core
Russian Twists
A foundational core strengthening exercise designed to enhance rotational power and stabilize the midsection.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the floor with your knees bent and feet flat on the ground.
Lean your torso back slightly until your spine is at a forty-five-degree angle and you feel your core engage.
Lift your feet a few inches off the floor to balance on your sit bones, keeping your knees slightly bent.
Clasp your hands together in front of your chest and pull your shoulders back to maintain a neutral spine.
Rotate your torso to the right as far as possible, moving from the ribs rather than just swinging your arms.
Pause briefly then rotate your torso to the left side to complete one full repetition.
Continue alternating sides while keeping your lower body as still as possible throughout the movement.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the lower back instead of maintaining a straight spine.
- Moving the arms independently of the torso rotation.
- Jerking the body too quickly which uses momentum instead of muscle fiber.
- Holding your breath during the rotational phase of the movement.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.