The Russian twist is a dynamic exercise that works all your core muscles and is especially good for targeting the obliques (the muscles on the side of the heart) and the deep core (the transverse abdominal muscles). All the exercises in this week-long series of challenges require getting in good shape to get the most benefit, but with this exercise it’s essential that you position yourself correctly, maintain your position and don’t move too fast – do this and you’ll reap the greatest rewards. You’ll also feel a serious burn, but in a good way.
It’s an adaptable movement, so if you want you can bring your legs and hips to the workout party. They will not thank you at first, but eventually they will see the light. You can do this with or without a weight (check out the best adjustable dumbbells for working out at home here) or a medicine ball, depending on your current core strength. If you are a beginner, be careful and start without weight. If you suffer from low back weakness, it is best to avoid this exercise until you gain strength in that area with moves like Superman (this is what happened when you did a Superman workout for a week), which puts less pressure on your lower back area; Plus other exercises like bird dog (here’s how to do bird dog, and what happened when I do bird dog every day for a week) and plank and its variations.
The name? It is generally believed to have been developed in the former Soviet Union during the Cold War, but other sources say it was used by British soldiers in the 19th century. In short, no one knows. Or maybe he cares.
How do you do a Russian twist?
Start by sitting on the floor (use a yoga mat if you like) with your legs straight. Supporting your core, bend back slightly, and lift your legs a few inches off the floor, with your knees slightly bent, so that your torso and tops of your legs form a V-shape. Either place your feet on top of your feet or keep them side by side, whichever works best. You can make this movement a little easier by keeping your feet on the ground. Balance in this position, with your hands gently touching (or holding the weight/ball), roll from side to side.
Make sure to rotate correctly, moving your upper back and shoulders, not just your core. But don’t roll your lower back. Keep your spine straight, and if you’re raising your legs, try to keep them still, or else you’ll lose some of the torso rotation that makes this movement so effective. Look straight ahead, which will help you maintain shape. Aim for three sets of 10 to start.
If Russian Twists hurt your back, you may have done them wrong. Read more about how Russian Twist works best here.
I’ve been doing Russian wraps every day for a week, and this is what happened
Full disclosure: I love this exercise, because of the movement involved (rather than, say, a plank, which goes around holding a position) and the immediate sense that your body is working hard. I haven’t done that in a while, so, as usual, I used day one to check my application. It was fine, but I noticed my legs tilted a little from side to side, which I knew I had to correct. I also felt like I was doing the movement too fast, probably to try and limit this leg movement. I did 50 with a 4lb medicine ball and it felt fine. It’s a wonderfully invigorating and satisfying move.
On the second day, I watched the movement of my legs. I tried it first with my legs side by side and then across my ankle, which made it easy to keep my legs steady. I also slowed down the movement, which forced me to think more about form, and definitely made me work out harder. Don’t rush into this. Momentum can make you think you’re getting the most out of the movement, but it just means that you spend less time with your core under tension.
On the third day, I decided to try a change in basic movement, by pulling my left knee up toward the right elbow while I twisted to the left, returning to the starting position, then pulling my right knee to my left elbow as I rotated to the right. This is murder. I managed to turn 30 and eventually lost my breath, and my entire body core wanted to know what I had done to deserve such treatment. Honestly, I was hoping my dog would walk into the room and give me that look that says: This has to stop. call me. You know and I know that.
On days 4 and 5, I added another shape: rotating left, rotating right, then lifting both knees toward my chest. I found this worked a lot harder than before, especially when I focused on keeping my thighs together – they tended to drift off to make things easier for me. Getting to 50 was tough, but I was enjoying the daily effort and the sense of accomplishment.
The last couple of days I’ve been back to basic movement but have slowed things down even more and paused at the end of each cycle. Once you have mastered the form, try this out. You’ll be amazed at the amount of extra work and focus required when you focus on every aspect: straight back, legs stationary, abs engaged, maintaining a V position. This movement can be almost meditative, apart from the torturous breathing and abs.
The Russian twist is probably my favorite core exercise, and the week-long challenge reminded me not only of its effectiveness but also of the immediate sense of accomplishment (you’ll feel this right away) and the versatility it offers. It’s not an easy move, but if you start without weights with your feet on the ground, you’ll soon have the strength and confidence to move on to the next. Believe me, this is the winner.
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