Primary Muscles
Obliques (internal + external), rectus abdominis, transverse abdominis
Core
Russian Twist
The classic oblique isolation move — rotational core strength and the V-cut taper.
3D animation — watch the full movement
Secondary Muscles
Hip flexors, erector spinae (lower back stabiliser), shoulders (if weighted)
Equipment
None / Optional: dumbbell, kettlebell, water bottle (2-10 kg / 5-20 lb)
Location
Home / Gym
Difficulty
Beginner → Intermediate
How to Do It
- Sit on the floor. Knees bent (~90°), heels on the floor or slightly off (advanced).
- Lean back to ~45°. Spine long and straight — no rounding.
- Hands clasped (or holding a dumbbell) in front. Shoulders relaxed.
- Rotate the torso to the right in control — only the torso moves, feet stay put. Touch hands beside the right hip.
- Rotate left. Return to centre. One right + one left = 1 rep. 15-20 reps × 3 sets.
Common Mistakes
- Rounding the spine — back stress, obliques disengage.
- Going too fast (momentum) — muscles don't take the real load.
- Just swinging arms — if the torso isn't rotating, there's no movement.
- Pulling from the lower back (lordosis) — lumbar risk.
- Going too heavy — form breaks, lower back injury risk.
Beginner Tips
- First 2 weeks no weight, feet on floor — learn the form.
- Then lift feet off floor (knee tuck), same rep count.
- Then add 2-3 kg / 5 lb dumbbell.
- Lock the torso angle — no bobbing.
Frequently Asked Questions
Will Russian twists burn belly fat?
No — spot reduction isn't possible. Russian twists strengthen the obliques, but visible muscle requires low body fat overall. Fat loss needs a calorie deficit + total-body training.
Will it cause back pain?
With bad form (rounded spine + heavy weight), yes. With good form (flat back, controlled rotation), safe. Skip it during acute back pain.
How many reps should I do?
Hypertrophy: 15-20 reps × 3 sets. Endurance: 30+. Weighted (5-10 kg): 10-15 × 3. Abs can be trained daily but not heavy every day.
Related Exercises
Plank
The most evidence-backed isometric exercise for core, lower back and shoulder stability.
Leg Raise
The most direct way to load the lower abs — works hip flexors and the lower fibres of the rectus abdominis.
Mountain Climber
Driving knees to chest in plank position — the cardio+core hybrid that spikes heart rate fast.
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