Russian twists are a floor-based core exercise where you sit in a “V” position and rotate your torso side to side to work your abs and obliques.

What are Russian twists?

Russian twists are a bodyweight (or light-weighted) movement that targets your core , especially the obliques, along with the abs, hips, and even shoulders. You perform them sitting on the floor, leaning back, and twisting your upper body left and right in a controlled way.

People use Russian twists to:

  • Build rotational core strength and stability.
  • Improve performance in sports that involve turning or swinging, like tennis, golf, and baseball.
  • Add variety to ab workouts without needing much equipment.

How to do Russian twists (step-by-step)

A simple, classic version:

  1. Sit on the floor or a mat with your knees bent and feet on the ground.
  1. Lean your torso back to about a 45-degree angle so your body forms a slight “V” with your thighs.
  1. Keep your back straight (no rounding) and engage your core.
  1. Bring your hands together in front of your chest—either clasped or holding a light weight/medicine ball.
  1. Optionally, lift your feet a few inches off the floor to make it harder, keeping your knees bent.
  1. Rotate your torso and arms to one side, then back through center, then to the other side, in a smooth, controlled motion.
  1. Each right–left sequence is typically counted as one rep; many programs suggest 2–3 sets of about 8–16 reps.

Example: imagine you’re holding an invisible ball in front of your chest and “passing” it from one hip to the other without letting your upper body collapse.

Muscles worked and benefits

Russian twists mainly hit:

  • Obliques (side abs).
  • Rectus abdominis (the “six-pack” area).
  • Secondary support from lower back and hip muscles.

Key benefits:

  • Improves rotational strength and control.
  • Helps with core endurance and posture when done with good form.
  • Can be done anywhere, with or without equipment, and easily progressed by adding weight.

Variations and safety notes

Common variations:

  • Feet on the floor (easier), feet lifted (harder).
  • With a dumbbell, medicine ball, slam ball, or other object to increase difficulty.
  • Slow tempo twists to increase time under tension.

Safety considerations (important if you have back issues):

  • Keep your spine long and avoid heavily rounding your lower back.
  • Rotate from the torso, not just swinging your arms.
  • Some trainers caution that heavy or fast Russian twists can stress the spine, and suggest keeping load moderate and technique strict or choosing other core exercises if you’re sensitive.

TL;DR: Russian twists are a seated, twisting core move where you lean back, brace your abs, and rotate side to side to train your obliques and overall core, with minimal or no equipment.

Information gathered from public forums or data available on the internet and portrayed here.