Videos
Instructions
- Sit on the floor with knees bent and feet flat or slightly lifted off the ground.
- Lean back slightly to engage your core and maintain a straight spine.
- Clasp your hands together in front of your chest.
- Twist your torso to the right, bringing your hands beside your hip.
- Return to center, then twist to the left side.
- Repeat the movement in a controlled manner, alternating sides.
Technical Tips
- Keep your back straight and avoid rounding your shoulders.
- Engage your core throughout the entire movement.
- Move slowly and with control to avoid using momentum.
- If balance is difficult, keep heels lightly touching the ground.
Breathing Tips
- Exhale as you twist to each side.
- Inhale as you return to the center position.
Medical restrictions
- Lower back pain or injury
- Spinal disc issues
- Pregnancy (especially during later stages)
- Post-abdominal surgery recovery
The Bodyweight Russian Twist is a foundational core exercise designed to strengthen the abdominal muscles, particularly the obliques. Performed without any equipment, it involves rotating the torso from side to side while in a seated position. This twisting motion challenges the core to stabilize the spine, making it highly effective for building rotational strength and enhancing core stability. The movement can be done with feet on the ground or elevated for added intensity and balance training. This exercise is commonly used in bodyweight training, fitness routines, and sports conditioning programs due to its functional benefits. It targets the midsection without placing excessive strain on the lower back, especially when performed with proper form. The Bodyweight Russian Twist is accessible to beginners yet can be progressed for advanced users by incorporating weights or tempo variations. It’s an ideal choice for anyone looking to improve abdominal definition, increase torso rotation control, and support functional daily movements such as turning and reaching. Whether included in a circuit, warm-up, or core-specific workout, the Russian Twist remains a time-tested and versatile exercise that contributes to a strong, resilient core.
How do I do a Bodyweight Russian Twist properly?
To do a Bodyweight Russian Twist correctly, sit on the floor with bent knees, lean back slightly, and twist your torso side to side while keeping your core engaged. Move slowly to maximize oblique activation.
Is the Russian Twist good for belly fat?
The Russian Twist helps strengthen and tone abdominal muscles, but it doesn't directly burn belly fat. For fat loss, combine it with full-body cardio and a healthy diet.
Can beginners do the Bodyweight Russian Twist?
Yes, beginners can safely perform the Bodyweight Russian Twist by keeping their feet on the ground and focusing on controlled movements and proper posture.
What muscles does the Bodyweight Russian Twist work?
The Bodyweight Russian Twist primarily targets the abs and obliques, while also engaging the lower back for stability during the rotation.
Should I keep my feet on the ground during Russian Twists?
Keeping your feet on the ground provides more stability and is ideal for beginners. Lifting them increases the challenge by engaging more core stabilizers.