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Waist · Body Weight
Russian Twist
Russian Twist is an intermediate isolation strength exercise that works the abs (waist), with the abdominals and hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Obliques · External Obliques, Internal Obliques
Secondary muscles
- Abdominals · Rectus Abdominis
- Hip Flexors · Iliopsoas
How to do Russian Twist
- Sit on the floor with your knees bent and feet flat on the floor. Lean back slightly so that your torso forms a V-shape with your thighs.
- Clasp your hands together in front of your chest.
- Rotate your torso to the right, bringing your hands opposite your right hip.
- Rotate back through the center and to the left, bringing your hands opposite your left hip. Continue alternating sides for the desired number of repetitions.
Form tips
- Move your torso, not just your arms, to ensure you are engaging your oblique muscles.
- Breathe steadily, exhaling as you rotate to each side and inhaling as you return to the center.
- Keep your back straight and avoid hunching your shoulders to maintain proper form.
Russian Twist alternatives
More abs exercises
Russian Twist FAQ
What muscles does Russian Twist work?
Russian Twist mainly works the abs in the waist (External Obliques and Internal Obliques). The abdominals and hip flexors work as secondary muscles.
What equipment do you need for Russian Twist?
None. Russian Twist is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Russian Twist should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Russian Twist good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Russian Twist burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Russian Twist?
Other exercises for the abs include Russian Twist With Medicine Ball, Plate Russian Twist, Landmine Russian Twist and Dumbbell Straight Leg Russian Twist.
For developers
Use Russian Twist in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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