Videos
Instructions
- Sit on the floor with knees bent and feet lifted off the ground, balancing on your glutes.
- Clasp your hands together in front of your chest or extend arms slightly.
- Engage your core and rotate your torso to one side, bringing your hands toward the floor beside your hip.
- Return to the center and repeat the twist to the opposite side.
- Continue alternating sides in a controlled manner.
Technical Tips
- Keep your back straight and avoid rounding your spine.
- Move with control—avoid swinging or using momentum.
- Focus on rotating the torso, not just moving the arms.
Breathing Tips
- Exhale as you twist to each side.
- Inhale as you return to the center.
Medical restrictions
- Lower back pain or spinal disc injuries
- Hip flexor strain
- Recent abdominal surgery
The Bodyweight Russian Twist on Feet is a core-strengthening exercise designed to enhance rotational stability and abdominal endurance without any equipment. Performed by balancing on the glutes with feet elevated, this exercise challenges your core stabilizers as you twist your torso side to side. It’s a dynamic movement that targets the abdominal muscles, especially the obliques, while also requiring balance and control, making it more advanced than the traditional floor-based version. This variation is excellent for improving athletic performance, as it simulates the twisting actions often required in sports. In addition to developing core strength, it also trains your coordination and muscular endurance. The elevated feet position increases core engagement, promoting better postural control and functional movement. Ideal for bodyweight routines, calisthenics, or home workouts, the Russian Twist on Feet is effective for anyone looking to build a strong and stable midsection.
How do I keep my balance during the Russian Twist on Feet?
To maintain balance during the Bodyweight Russian Twist on Feet, engage your core muscles and keep your spine upright. Focus on slow, controlled movements instead of speed to prevent tipping over.
Is the Russian Twist on Feet good for losing belly fat?
While the Bodyweight Russian Twist on Feet helps strengthen and tone the core, it does not directly burn belly fat. For fat loss, combine this exercise with cardio and a calorie-controlled diet.
Can beginners do the Russian Twist with feet off the floor?
This variation is more challenging due to balance and core demands. Beginners may start with feet on the floor and progress to the elevated version as core strength improves.
How many reps of Russian Twists should I do?
Aim for 12–20 reps per set, depending on your fitness level. Focus on quality over quantity to ensure proper form and core engagement.
What muscles does the Russian Twist on Feet work?
The Bodyweight Russian Twist on Feet primarily targets the abdominal muscles, especially the obliques, and secondarily engages the lower back for stabilization.