Abdominals
Russian Twist
3 × 12 each side · Beginner · Bodyweight
How to do it
- Sit with knees bent and heels lightly on the floor, leaning back slightly with a flat back.
- Clasp your hands in front of your chest (hold a light weight to progress).
- Rotate your trunk to one side, then the other, moving your ribs — not just your arms.
- Keep the movement slow and your lower back still.
Coach tip: If your back rounds or aches, sit more upright and shorten the rotation.
About this exercise
The core's job is to resist and transfer force — bracing the spine while the arms and legs move. Training it directly builds a brace you can use in every lift and every sport.
Primary muscles
Rectus abdominis, obliques
Also working
Transverse abdominis, hip flexors, spinal stabilisers
Common mistakes
- Pulling on the neck or rushing through reps
- Letting the lower back arch and take over the work
- Holding your breath for the whole set instead of breathing behind the brace
Form & safety — Exhale as you exert and keep your ribs down. Stop if you feel strain in your lower back rather than work in your abdominals.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.