Bored With Bicycle Crunches? Do the Russian Twist to Target Your Abs and Obliques

The phrase "Russian twist" may sound like some sort of dance move, but it's not quite. A simple ab exercise with serious results, it can be done with or without equipment — the only thing you need to get started is some floor space and core strength.

"This exercise can be super useful in developing localized muscular endurance with rotation before progressing to other exercises or adding load," says Christopher Balam, CSCS.

• ‌What is the Russian twist exercise?‌ It's a seated rotational (side to side) movement of the upper torso (thoracic spine) that engages your core.
• ‌What muscles do Russian twists target?‌ The primary muscles worked in a Russian twist are your core (abs, lower back, hip flexors and obliques — the muscles that help rotate your core) but it also requires support and stabilization from your entire body.
• ‌Who can do Russian twists?‌ Anyone who can get to the floor safely and doesn't have a spinal injury should be OK to perform this exercise, Balam says. Pregnant people may want to check with a physician before trying this move.

Holding the Russian twist position alone challenges your core, according to Carolina Araujo, CPT, a New York-based strength coach. Essentially, your midsection works to hold up the weight of your torso. Then, when you twist from one side to the next, your core works to stabilize your upper body.

By strengthening and stabilizing your core, Russian twists can also help improve your day-to-day movement patterns, like reaching across your body.

No matter what your current ability level, you can lower or crank up the intensity to suit your needs by tweaking rest periods or duration and frequency. There are a slew of ways to modify this exercise, regardless of whether you're a beginner or ready to take things to the next level, Balam says.

For beginners who need a modification, start by just holding the starting position without twisting. "If this is still too difficult, the hands can be placed down on either side of the hips for stability and a slight deload for the target muscles," he says.

For those who want more challenge, add some weight! You can use any weighted object — dumbbell, weight plate, kettlebell, medicine ball or even a jug of water — to add load here. Just be sure to hold it closer to your body.

Exactly how many calories are burned doing Russian twists? A 155-pound person will burn 334 calories during a moderate 60-minute session of calisthenics (like Russian twists), according to Harvard Health Publishing. That works out to be about 5 calories a minute.

However, your exact calorie burn depends on your age, intensity, weight, and fitness level. By speeding up your pace or adding a dumbbell (more on that below), you can increase your total calorie burn.

A common Russian twist mistake? Rounding your back as you twist from left to right, according to Araujo. This puts your spine in a compromised position and can cause injury down the line.

"Think about keeping your shoulders back from your ears and back flat," she says. To make sure you're following good form, record your workout or try the move near a mirror.

As you twist, you want your entire lower body to stay rooted, per Araujo. This helps ensure your core is doing all the work without any assistance from your legs and hips. If you notice your knees rocking, slow down your pace.

"You get the most benefit of any exercise when your form is proper," Araujo says. "And the best way to guarantee your form is at its best is by slowing down your pace."

You can increase your pace once you've really mastered the form but at the beginning, stay slow and controlled.