Blast Your Obliques With These 6 Russian Twist Variations
You’re midway through a ride when you start feeling tired. You planned to get in some solid miles, but you’re ready to call it quits halfway through because it feels like you’re slogging along and the end is nowhere in sight. A twisting torso and unstable core may be to blame.
When you have a weak core, your torso can’t stabilize through the pedal stroke. This extra effort saps your energy, leading to less power and easily fatigued muscles. To climb stronger and ride longer, it’s important to incorporate moves like Russian twists into your core routine to improve oblique strength and stability, which will minimize trunk movement as you pedal.
Russian twists help build a solid core by contracting your abs to maintain the sit-up position, while activating your obliques to rotate your torso, explains Dane Miklaus, C.S.C.S., founder of WORK Training Studio in Irvine, California. Holding a dumbbell, med ball, or rope makes the move more challenging for experienced athletes.
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“Consider Russian twists like bicep curls for your core,” Kara Miklaus co-founder of WORK Training Studio, says. “Do them occasionally—once per week is enough. The best core exercises are ones that provide stability through movement, like squats and deadlifts. That said, make sure that when you do Russian twists, you’re doing them right.”
If not done properly, you risk injuring your lower back. So, Dane demonstrates proper form first. Once you’ve mastered that, try adding one of these five Russian twist variations into your weekly mix.
How to do it: Start in a seated position. For all Russian twist variations, be sure to sit tall with a flat back and avoid collapsing your shoulders in toward your hips and rounding your lower back. Remember to breathe: Holding your breath creates more intra-abdominal pressure, which actually restricts the ability of your muscles, explains Miklaus. Before attempting any variations or adding weight, make sure you nail the proper form of the Arm Russian Twist. Focus on twisting from your torso, not your shoulders.
Russian Twist
Start in a seated position with heels on the ground and knees bent. Hold both hands out in front of you. Open your left arm until it is slightly past your shoulder, and twist torso to the left to follow your arm, but keep the rest of your body stable. Contract through your abdominals while keeping chest lifted to achieve balance on your tailbone. Return to center and repeat on the right side.
For more of a challenge, try the open-arm twist with feet in the air with shins parallel to the floor and legs uncrossed.
Dumbbell Russian Twist
Holding a dumbbell at your stomach, sit on the floor with your knees bent and feet off the floor. Lean back so that your torso and upper body are at a 45-degree angle. With elbows bent and hands grasping each side of the dumbbell, rotate your torso from one side to the other.
Decline Bench Russian Twist
Sit at the top of a decline bench with legs resting through the pads. Holding a dumbbell at your stomach, lean back so that your torso and upper body are at a 45-degree angle. With elbows bent and hands grasping each side of the dumbbell, rotate your torso from one side to the other.
Rope Russian Twist
Start in a seated position with heels on the ground and knees slightly bent. Lean back so torso and upper body are at a 45-degree angle, holding one end of the rope in each hand. Start with the ropes at your chest with your back straight, then rotate your torso to the left. Return to center, then rotate to the right, continuing the movement in one fluid motion. Repeat.
Med Ball Russian Twist
Sit with knees bent, feet flat on the floor, holding the medicine ball in front of chest. Lean back to a 45-degree angle, feet flexed with heels touching the floor. Keeping the ball at your chest and your back straight, rotate your torso to the right, slamming the ball on the ground to your right side. Return to center, then rotate to the left and slam the ball on the left side. Repeat.
Exercise Ball Russian Twist
Start by sitting on the exercise ball with your feet flat on the floor. Lean back while walking yourself out along the ball until your shoulders and upper back touch the ball. Hold the dumbbell at eye level in outstretched arms. Keeping a flat back and stable core, rotate your torso and roll onto your right shoulder. Slowly return to center, and repeat on the left side, continuing the movement in one fluid motion. For an easier variation, drop the weight.
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