Abs & core
Russian Twists
A seated twist where you lean back and turn your shoulders side to side. It works the sides of your waist and the rest of your core.
- Works
- Obliques, core, hip flexors
- Equipment
- A mat, plus one dumbbell if you want more
- Load
- Bodyweight or light to medium
How to do it
- 1Sit on a mat with your knees bent and your heels on the floor. Clasp your hands in front of your chest.
- 2Lean back until you feel your abs switch on, with your back long and your chest up.
- 3Turn your shoulders to one side and bring your hands down beside your hip.
- 4Turn back through the middle and do the same on the other side. Keep alternating at a steady pace.
Cues
- Keep your feet down if you need to protect your lower back.
- Turn your shoulders, not just your hands.
- Chest up and back long the whole time.
Common mistakes
- Rounding your back. Sit up a little taller and lean back less, so your back stays long.
- Only moving your arms. Your chest should turn with your hands. Follow your hands with your eyes.
- Leaning back too far. If your lower back starts to take over, sit up taller and keep your heels on the floor.
Easier
Tiff's version is without the dumbbell, hands clasped. Keep your heels down and make the turn smaller.
Harder
Lift your feet off the floor, or hold one dumbbell with both hands as you twist.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
Are Russian twists bad for your back?
They can be hard on your lower back if you round it, lift your feet too soon or twist fast and heavy. Keep your back long, your heels down and the turn controlled. If they still bother your back, pick a different ab move.
