FitCi
Russian Twist is an isolation exercise for the core: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: bodyweight, dumbbell, kettlebell, other. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Sit on the floor, bend your knees, and lean your torso back slightly.
- Keep your feet on the floor, or lift them for more difficulty.
- Clasp your hands together or hold a weight.
- Rotate your torso to the right, bringing your hands beside your hip.
- Rotate to the left with the same control and repeat the rotations in sequence.
Coaching tip
Keep your torso upright and rotate to each side under control; avoid sudden jerks that strain your lower back.
Caution
Skip this move or ask a professional first if you have pain or an injury in: lower back. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Plank, Hanging Leg Raise
- Same muscle, different equipment: Cable Crunch, Pallof Press, Machine Crunch
More core exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.