📋 How to Do?
- Sit with knees bent, lean back 45 degrees, feet off ground if advanced.
- Hold weight at chest, twist torso left to right, touching ground.
- Exhale on twist. 3 sets of 20 reps per side.
Keep back straight with feet grounded if needed, rotate from torso not arms, and use no weight initially—avoid if lower back issues, opting for gentler rotations.
💪 Working Muscles
Primary: Obliques (internal and external for torso rotation); Secondary: Rectus Abdominis (core bracing during twist); Transverse Abdominis (stability in lean-back position)
Equipment Needed: Medicine ball (optional)
Difficulty: Intermediate
✨ Benefits
Russian twists enhance rotational sports performance like golf or tennis. They trim love handles via oblique activation. They boost spinal mobility and coordination.
🔥 Burned Calories
Burns Approx. 40-60 kcal per 10 min at moderate intensity
Metabolic Impact: Moderate, great for rotational core
Common Mistakes
- Rounding back during lean, straining spine.
- Using arms to pull, not rotating from core.
- Twisting too fast, losing control and oblique focus.
