russian twist

Russian Twists are a common core exercise known for their effectiveness in targeting the obliques as well as the core abdominal muscles. When incorporated into your workout routine, this exercise contributes to building a strong and defined midsection.

This is a rotational movement that you can immediately add weight to and is an excellent addition to any workout plan.

Here we will delve into the muscles worked, how to perform Russian Twists, benefits, common mistakes to avoid, reps and sets, how to progress this exercise, how and where to fit it into your workout plan and finally other exercises targeting the same muscle groups.

Muscles Worked When Performing Russian Twists

Russian Twists primarily target the following muscle groups:

Obliques: Russian twists primarily target the obliques, which are the muscles located on the sides of the abdomen. The twisting motion engages both the internal and external obliques.

Abdominals: The abs and deep core muscles are also engaged during this exercise. These muscles work together to stabilise the spine and support good form throughout the movement.

You can use the muscle highlighted image at the top of this page for a visual guide of the muscles worked.

Become an exclusive member and get complete workout plans with video demonstrations of all exercises, plus dedicated online support to help you reach your goals faster. Tell me more >>>

How to Perform Russian Twists

Here are some simple steps to performing Russian Twists:

1. Start: Begin by sitting on the floor with your knees bent, feet flat on the ground, and your back straight.

2. Position Yourself: For absolute beginners, stabilise your feet by tucking them under something, or have a workout partner hold them in place. For the more advanced variation, you should keep your feet raised off the ground with your knees bent, or legs fully extended to make it even more challenging.

3. Make a “V” Shape: Lift your upper body to create a "V" shape with your torso and thighs, engaging your core muscles.

4. Add Weight: Hold a dumbbell, kettlebell, medicine ball, weight plate, or any suitable weighted object with both hands, extending it straight out in front of you, or clutched into your chest.

5. Twist: Now, twist your torso to one side while carrying the weight with you as far around as you can go.

6. Go Back: Return to the center position and then twist straight round to the other side.

7. Go For Reps: Continue working through this same smooth and controlled movement from side to side for reps.

Benefits of Russian Twists

Here are some of the key benefits of Russian Twists:

Effective Core Strengthening: Target both the abs and obliques simultaneously with added weight.

Improved Rotational Stability: This exercise will help you enhance your ability to twist and turn your torso with strong control.

Better Balance and Coordination: Develop your body's ability to maintain its balance during dynamic movements.

Toned Midsection: Achieve a more defined and sculpted waistline.

Russian Twists: Common Mistakes to Avoid

To maximise the effectiveness of Russian Twists and avoid injury, steer clear of these common mistakes:

Avoid Using Momentum: Perform the exercise through a full range of motion in a smooth and controlled manner, without relying on momentum.

Core Tight: Keep your core tight and position stable as you twist. Twisting from the wrong position has the potential to lead to a repetitive strain or acute injury.

Mind Muscle Connection: Maintain mind-muscle connection. Focus on engaging the target muscles, particularly the abs and obliques, throughout the exercise to ensure targeted outcomes.

Reps and Sets

The number of reps and sets for Russian Twists should align with your fitness level and objectives.

Keep in mind that since this is a side to side movement, one rep hits both sides. So if you start on the right, twist to the left, and back to the right, for one complete rep.

Beginners: Start with simply mastering the move. This can be a tough exercise for anyone starting out, so 6 reps, if you’re new to this, is a valid set.

To determine how many reps/sets of Russian Twists you should start with, you first need to figure out how many reps you can comfortably perform. Then add 2, and perform that number of reps for 3 sets.

For example; let’s say you can perform 4 Russian Twists comfortably. Add 2 to make 6 reps. Perform those 6 reps 3 times over, allowing yourself sufficient rest inbetween.

Experienced lifters: You know your body and its abilities better than anyone, use your own judgment.

We recommend that you avoid performing more than 12 reps per set. If you’re comfortably performing 12 reps for up to 6 sets, it’s time to make the exercise more challenging.

How to Make Russian Twists More Challenging

There are a couple of ways you can make your Russian Twists more challenging:

One option is to add more weight, or a different kind of weight. For example, holding a heavier kettlebell close to your body hits differently to holding a lighter, but larger medicine ball in extended arms.

Another thing you can do is slow down the movement and ensure you are working through the full range of motion, so ensuring you are twisting as far around as you possibly can before coming back to the other side. This increases your time under tension.

If you’ve exhausted your options for making this exercise more challenging you should look to other core exercises. Check out the other Abs & Core Exercises in our database.

How to Incorporate Russian Twists into Your Workouts

Russian Twists, like most ab and core exercises, are most commonly used as a finisher exercise, so they’re best performed towards the end of your workout. Your abs are some of your smaller muscle groups, so they are best worked towards the end of your workout. You should prioritise your bigger muscle groups and lifts at the beginning of your workout.

You can learn more about exercise order here.

Exercises That Work Similar Muscles to Russian Twists

Other exercises that target similar muscle groups include Bicycle Crunches, Wood Chops, you can even perform Russian Twists standing with a much heavier weight in your hands.

Be sure to mix things up, incorporating a variety of these exercises into your routine can provide a well-rounded approach to core strengthening and development. If you become overly comfortable with an exercise, it’s a sure fire sign that you need to make it harder or try something else for a change. You can also check out more Core Exercises here.

Get Complete Workouts

Our exercise database is here to teach you the fundamentals of some key exercises in weightlifting. It is by no means an exhaustive list of exercises and each category is certainly not a workout plan in itself. In order to turn these exercises into a workout plan, you need to know how to combine the right exercises to achieve the best possible results.

Knowing how to put together an efficient and effective workout plan is the cornerstone of achieving your fitness goals. It's the difference between merely working out and truly transforming your body.

That’s why Lipstick Lifters' Members Zone exists. Our goal is to teach you how to build your own workout plans so that you can be gym independent. All of this is possible with our Members Zone portal.

Members Zone annual subscribers have a unique advantage. They don’t need to puzzle over piecing together a workout plan, because we've done the hard work for them. Inside our Members Zone Portal, you'll find full workout plans tailored for women, complete with video demonstrations of each exercise.

Why Choose Members Zone

Members Zone is your one stop shop for weightlifting workout plans, delivered conveniently through our mobile friendly web app.

Here's what you're about to unlock...

Variety: Over 130 individual workout plans to suit a wide range of goals, available for your grab and go convenience.

Targeted muscle building: All plans come with a muscle highlighted image so you know exactly which muscles you’re building. - Simply choose the plan that suits your needs.

Video demonstrations: Form matters, that’s why each exercise in our portal is accompanied by a video demonstration of 3-5 full clean reps. You can watch this through as many times as you need to master the move.

Get started and progress: Plans offer beginner & advanced execution options so you can start with the basics and progress using the same plan.

Learn on the go: Our mobile friendly web portal means you can access plans, and video demonstrations of each exercise, to help you master the correct form, right from the gym floor.

Puts you in control: Our goal is to teach you gym independence, that's why the bulk of our portal is broken down into warm ups, workouts, and finisher plans.

Mix and match these to build a complete workout that fits your own personal preferences and goals.

Pre-built plans: These pre-built plans were put together by our team to demonstrate how the portal works. They are made up of warm ups, workouts, and finishers directly from the portal. Use them to get results, but also notice how the plan comes together. So that next time you can build your own plan from the wide range of options in the main portal!

Workout packs: Do you just want something that tells you exactly what to do and when to do it? These workout packs are ready to go when you are.

Evergreen: For the most part in weightlifting the exercises are the same, it is the execution of the exercises that turns amateurs into pros.

That means that all of our workout plans, featuring 200 different exercises, can be revamped, no end, simply by switching up the exercises and changing the rep/set execution.

All you need to do is get started, everything else comes with experience.

Dedicated online support: We want you to succeed in the world of weightlifting on your own merit. Without the need for an expensive trainer or coach, because few people these days can afford this luxury.

Lipstick Lifters Members Zone is your DIY solution and we are here to support you, for as long as you need, as part of your annual subscription.

Sample our plans for free: Sign up to access a selection of free workout plans to get you started.

Your journey to strength and confidence begins here.

Get in touch: If you have any questions or need guidance, our team at Members@lipsticklifters.com is here to guide you. So don’t hesitate to get in touch.