Primary muscles: Abs, obliques
Secondary muscles: Lower back
Equipment: No equipment / medicine ball / dumbbell
Exercise for the opposite muscles: Back extensions
RUSSIAN TWIST INSTRUCTIONS
1. Lie down with your legs bent at the knees.
2. Elevate your upper body so that it creates a V shape with your thighs.
3. Twist your torso to the right, and then reverse the motion, twisting it to the left.
4. Repeat this movement until set is complete.
PROPER FORM AND BREATHING PATTERN
Keep your back straight at all times and twist your torso only from the ribs up. If you’re a beginner, keep your heels on the floor and, if you’re more advanced, bring your legs up and cross them. Breathe out as you twist your torso.
The russian twist engages your core and strengthens your abdominal muscles as well as your lower back. This exercise helps to tone and tighten your abs and obliques and to trim your waist. The russian twist also helps to improve your balance, stability and posture.
SETS AND REPS
If you want to gain muscle mass and increase your strength, grab a weight and do 2 or 3 sets of 8 to 12 repetitions on each side. If you want to lose weight and improve your stamina, keep the movement fast and weight free and do 30-second to 1-minute sets.
To calculate the number of calories burned doing the russian twist, enter your weight and the duration of the exercise: