How to do a traditional Russian twist
The Russian twist is thought to be named after one of the exercises developed for Soviet soldiers during the Cold War, though its popularity today makes it a universal exercise.
Exercise pointers
Here are a few pointers to keep in mind as you get started:
For beginners, press your feet into the floor or extend them straight out as you get a feel for the movement.
Breathe steadily and deeply. Exhale with each twist, and inhale to return to the center.
As you twist, keep your arms parallel to the floor or reach down to tap the floor beside you.
Engage your abdominal and back muscles throughout the exercise.
For more stability, cross your lower legs.
Maintain a straight spine, and avoid slouching or rounding your spine.
Allow your gaze to follow the movement of your hands.
Exercise instructions
Here’s how to do a Russian twist:
Root into your sit bones as you lift your feet from the floor, keeping your knees bent.
Elongate and straighten your spine at a 45-degree angle from the floor, creating a V shape with your torso and thighs.
Reach your arms straight out in front, interlacing your fingers or clasping your hands together.
Use your abdominals to twist to the right, then back to center, and then to the left.
This is 1 repetition. Do 2 to 3 sets of 8 to 16 repetitions.
Variations on the Russian twist
Weighted twist
Hold a dumbbell, weight plate, or medicine ball between both hands. If you don’t have a weight, grab a compact household item. Choose a weight that allows you to maintain proper form.
Twist the same way as the original variation, keeping the weight at chest level or tapping it to the floor each time.
Leg-cross twists
As you twist to the right, cross your right calf over your left.
Uncross as you twist back to the centre.
Cross your left calf over your right as you twist to the left.
this is 1 repetition.
