Russian Twist

The Russian Twist is a seated core exercise that trains controlled rotation of your torso. It mainly targets the obliques, the muscles along the sides of your waist, while also working your abs and hip flexors. You can do it holding a medicine ball or a weight plate, or with no weight at all while you learn the movement.

Sit on the floor with your knees bent and feet flat. Lean back slightly until you feel your abs engage, keeping your chest tall. Hold the weight close to your chest with both hands, elbows tucked. If you are not using weight, clasp your hands together in the same spot.

Brace your midsection and lift your feet just off the floor so they feel light. Rotate from the ribcage, not the arms, and tap the weight or your hands to the floor on one side. Reverse direction and tap the other side. Keep moving side to side in a smooth, controlled rhythm without letting your shoulders drop forward.

Breathe out as you rotate to each side; breathe in as you pass back through the center, staying tight through your trunk the whole time. To make it easier, keep your heels on the floor and reduce or remove the weight. To make it harder, lean back a little farther, hold more weight, or extend your legs while keeping good posture.

Fault: Swinging the arms instead of rotating the torso. Fix: Keep the weight locked to your chest and think about turning your ribcage; let your arms follow naturally.

Fault: Rounding the shoulders and dropping the chest. Fix: Keep your chest tall and your eyes forward throughout the set, as if a string is pulling your sternum up.

Fault: Bouncing the weight hard off the floor or rushing the taps. Fix: Tap each side lightly and under control; if you cannot do that, slow down or use less weight.

Fault: Feet swinging or dropping to the floor. Fix: Keep your feet light and still; if they keep moving, place your heels down until you can hold the position.