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Looking to add a powerhouse move to your core routine? Enter seated Russian twists! This versatile exercise targets your obliques, strengthens your entire core, and even improves rotational stability—all while requiring minimal equipment. Seated Russian twists are believed to have originated in Russia during the Cold War. In this article, we’ll explore the incredible benefits of this dynamic move, common mistakes to avoid, and how to perfect your form for maximum results. Plus, we’ll include a video demonstration to ensure you’re crushing this exercise like a pro. Whether you’re a fitness enthusiast or a beginner, seated Russian twists are a must-try for building a strong, sculpted midsection. Let’s dive in!

Muscles Engaged During Seated Russian Twists

Seated Russian Twists are a fantastic exercise for core strength and stability. Here are the primary muscles engaged during this movement:

Primary Muscles Worked:

  • Obliques (Internal and External): These muscles are responsible for twisting motions and rotation of the torso. They provide core stability and help define the sides of the waist
  • Rectus Abdominis: These muscles are known as the “six-pack” muscles, these assist in flexing the spine and stabilizing the torso
  • Transverse Abdominis: Deep core muscles that act as a stabilizing belt, keeping the spine protected and posture steady

Secondary Muscles Worked:

  • Hip Flexors (Iliopsoas): The hip flexors play a crucial role in stabilizing the pelvis and facilitating movements like walking, running, and bending by allowing the hips to flex and lift the legs toward the torso. During the movement, they help to maintain the seated position and to stabilize the lower body
  • Erector Spinae: The erector spinae plays a vital role in maintaining posture, supporting the spine, and enabling movements such as extension, lateral flexion, and rotation of the trunk. They help with maintaining an upright posture during the exercise
  • Latissimus Dorsi and Rhomboids: The latissimus dorsi and rhomboids play a crucial role in upper body movement and posture, with the latissimus dorsi enabling shoulder extension, adduction, and internal rotation, and the rhomboids stabilizing and retracting the scapulae. These back muscles assist slightly during the twisting motion, especially if holding a weight or medicine ball
  • Quadriceps: The quads play a crucial role in extending the knee, stabilizing the leg, and powering movements like walking, running, jumping, and squatting. During seated Russian twists, they help stabilize the legs if they’re off the ground
  • Deltoids: These primary muscles of the shoulder play a crucial role in arm movement, including lifting, rotating, and stabilizing the shoulder joint. The deltoids assist in holding a weight or maintaining hand positioning during seated Russian twists
  • Gluteus Maximus and Medius: The gluteus maximus is the primary mover for hip extension, providing power and stability during movements like squats and running, while the gluteus medius plays a key role in hip abduction and pelvic stability. These muscles help stabilize the pelvis and support lower body engagement during the movement.

Benefits of Seated Russian Twists

  • Targets the Obliques: Builds strength, endurance, and definition in the sides of your core.
  • Improves Rotational Strength: Strong obliques are essential for sports and activities requiring twisting motions.
  • Enhances Core Stability: Russian twists strengthen the muscles that support your spine and pelvis, improving stability necessary for daily activities and preventing falls.
  • Better Posture: A strong core helps improve posture, giving you a more confident look.
  • Injury Prevention: Having a strong core keeps your back healthy, preventing back issues.
  • Adaptable: Seated Russian twists can be performed with or without added resistance to match your fitness level. It is a versatile exercise that can be performed anywhere, anytime.
  • Aesthetics: This exercise works your six-pack as well as your obliques, giving you a well-defined midsection.
  • Athleticism: Strengthening your abs and obliques facilitates the performance of other exercises, such as squats, lunges, and deadlifts.

How to do Seated Russian Twists

benefits of Russian twists
  • Sit on the floor with your knees bent and feet flat
  • Lean back slightly to create a 45-degree angle between your torso and the floor – The more you lean back, the harder you work
  • Keep your back straight and your core engaged
  • Lift your feet off the ground so your shins are almost parallel to the floor
  • Clasp your hands together in front of your chest or hold a weight, such as a medicine ball or dumbbell, for added resistance.
  • Take a deep breath and pull your navel slowly and steadily towards your spine
  • Twist slowly to one side and then the other, rotating as far as possible
  • Don’t hold your breath; instead, maintain a steady breathing rhythm
  • Perform 2–3 sets of 12–20 repetitions per side

Common Variations

  • For Beginners: You can keep your feet lightly on the ground and/or avoid using any weight
  • Weighted Russian Twists: Use a dumbbell, medicine ball, or kettlebell for increased resistance
  • Incline Russian Twists: Perform the exercise on a decline bench for a greater challenge
  • Standing Russian Twists: Rotate your torso from a standing position – great for functional fitness
  • Bosu Ball Twists: Sit on a Bosu ball to add an element of instability, engaging more stabilizer muscles

Seated Russian Twists Mistakes

Here are some common mistakes to avoid when performing Seated Russian Twists to ensure proper form and maximize effectiveness:

  • Rounding your back: Slouching or rounding your back can strain your lower back. Instead, maintain a neutral spine and keep your chest up, shoulders back, and back straight throughout the movement
  • Moving just your arms: Twisting only the arms and shoulders without engaging the core doesn’t engage the obliques. Focus on rotating your torso, engaging your obliques and core for proper movement
  • Using momentum: Swinging your body or rushing through reps, relying on momentum instead of muscle engagement, ensures your core does the work. Perform the twists slowly and with control
  • Lifting your feet off the ground if you’re a beginner: Letting your feet lift off the floor or become unstable (unless you’re advanced and it’s intentional) shows that you are losing control of the movement. Keep your feet touching the floor and aim to activate your core activation. Do shorter sets until you build strength and endurance. Keep your feet steady, either lifted for a challenge or grounded for stability.
  • Over-twisting or twisting too little: Twisting too far can strain your spine and not twisting enough doesn’t allow for proper oblique engagement. Rotate your torso just enough to feel the engagement in your sides without compromising your lower back
  • Improper Breathing: Holding your breath during the exercise helps you maintain rhythm and control. Breathe out as you twist and inhale as you return to the center

Russian Twists Video

Seated Russian Twist

Core Workout

You can complete your core workout by incorporating the following exercises: 

Seated Russian Twists are a fantastic addition to any fitness routine, offering powerful benefits for core strength, stability, and rotational power. By avoiding common mistakes and focusing on proper form, you can maximize your results and reduce the risk of injury. Remember to start slow, prioritize control over speed, and adjust the intensity as you progress. Whether you’re working toward a stronger core or enhancing your overall fitness, this exercise can help you achieve your goals. Now it’s time to put what you’ve learned into action—grab a mat, follow the video, and start twisting your way to a stronger you!

 👉🏻 If you’re struggling to see results, stay consistent, or create effective routines, don’t go it alone. A coach can offer the guidance, support, and accountability you need to reach your goals faster and with greater confidence. Reach out today—you’re closer than you think!

To a Fitter Healthier You,

Adriana Albritton

The Fitness Wellness Mentor

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