Russian Twist

• Obliques
• Beginner-friendly
• Timed — 30 seconds per set

The Russian twist is a seated rotation: torso leaned back, feet up or down, hands sweeping side to side under control.

It trains the obliques to rotate the trunk — and to resist being rotated, which is what protects your spine in daily life. Keep the chest tall and turn from the ribs; swinging the arms alone trains nothing.

How to do it

1. Sit with knees bent, lean back slightly, feet off the floor if you can.
2. Clasp your hands and rotate your torso side to side.
3. Tap the floor beside each hip.

Breathing: Exhale on each twist.

Common mistakes

• Tapping the hands on the floor and pushing off them into the next turn.
• Whipping the head around ahead of the shoulders on every turn.
• Pulling against the anchored feet so the hip flexors carry the lean.

Form tips

• Turn from the ribs and let the arms follow; swinging the hands alone rotates nothing.
• Hold the same backward lean all set; drifting upright quietly makes it easier.
• Keep the knees pointing up so the twist comes from the trunk and not the hips.

Muscles worked

Alternatives with the same focus

• Bent-Knee Windshield Wipers
• Heel Touches
• Bicycle Crunches

Where it appears in the 30-day plan

Programs in the app that schedule this movement:

• Core & Abs
• Love Handles