Bodyweight Russian Twist

What you'll gain

• Builds the obliques and abdominals through the rotation pattern.

• Develops core endurance and rotational strength.

• Trains the core anywhere with no equipment needed.

Step-by-Step Instructions

1. 1

   Sit on the floor with your knees bent and your feet flat on the ground in front of you.

2. 2

   Lean back until your torso is at about a 45-degree angle and brace your core hard.

3. 3

   Lift your feet a few inches off the floor and balance on your sit bones with shins parallel to the ground.

4. 4

   Clasp your hands together in front of your chest and rotate your torso to one side under control.

5. 5

   Tap your hands lightly to the floor beside your hip, feeling the oblique on that side contract.

6. 6

   Rotate smoothly to the other side and tap, alternating for the prescribed reps without dropping the feet.

Common Mistakes

• Just swinging the arms side to side without rotating the torso — loads the shoulders, not the core.

• Rounding the back instead of staying tall through the spine, which strains the lower back.

• Letting the feet drop to the floor every rep, which breaks the constant core tension.

• Rushing the tempo instead of pausing on each side — turns a controlled twist into momentum-only work.

About This Exercise

The bodyweight Russian twist is the most recognized rotational core exercise in any ab program. Sitting balanced on the glutes with the feet lifted, the torso rotates side to side under tension. It trains the obliques and abdominals through the rotation pattern that the rest of the core program usually misses. For fitness apps, Russian twists are a staple inclusion in any ab circuit, core finisher, or rotational athlete training block. They scale endlessly with tempo, foot position, or added load (medicine ball or plate). Use this clip in beginner ab onboarding, sport-specific rotation programs, and core finisher modules across your library.

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