How to do a Russian Twist
The Russian twist is a seated rotational core exercise where you lean back slightly and turn your torso from side to side. It mainly works the obliques while the rest of your midsection holds you steady. It needs no equipment, suits beginners and experienced lifters alike, and is easy to make harder with a weight or raised feet.
- Primary muscles
- Obliques (internal and external)
- Also works
- Rectus abdominis, Transverse abdominis, Hip flexors
- Equipment
- None (bodyweight), Exercise mat (optional)
- Level
- Beginner
Step by step
- Sit on a mat with your knees bent and your heels on the floor, or hover your feet just off the ground for more challenge.
- Tilt your torso back until you feel your abs switch on, keeping your chest open and your back long rather than rounded.
- Bring your hands together in front of your sternum or reach your arms forward at chest height.
- Turn your ribcage toward the right and lower your hands to the floor beside your right hip.
- Return through the center and rotate to the left side with the same smooth tempo.
- Keep alternating sides, counting each turn, without letting your torso sink backward as you tire.
Coaching cues
- Rotate from your ribs and shoulders, not just by swinging your arms.
- Exhale as you turn to each side to keep your midsection tight.
- Slow down before adding weight; control matters more than speed.
Common mistakes
Rounding the lower back
Sit tall and lean back only as far as you can while keeping a long, neutral spine.
Only moving the arms
Let your chest and shoulders turn with your hands so the obliques do the work.
Rushing the reps
Use a steady count of about one second per side and pause briefly at each end.
Feet sliding or legs swaying
Plant your heels on the floor until you can keep your lower body still with the feet raised.
Sets and reps
Strength
3–4 sets of 8–10 reps per side holding a dumbbell or plate
Muscle growth
3 sets of 12–16 reps per side
Endurance
2–3 sets of 30–45 seconds of continuous twists
Alternatives
FAQ
Are Russian twists good for losing belly fat?
No single exercise burns fat from one area. Russian twists strengthen the obliques, but a visible midsection comes from overall diet, training, and activity over time.
Should I do Russian twists with weight?
Add a light dumbbell, plate, or medicine ball once you can do 15 or more controlled reps per side with a neutral spine. Keep the weight close to your body at first.
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