Russian Twist

A intermediate strength exercise for the abs, done with just your bodyweight.

Main muscles: Abs
Also works: Lower back
Equipment: Bodyweight
Level: Intermediate
Type: Compound
Movement: Pull

How to do the Russian Twist

Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
Twist your torso to the right side until your arms are parallel with the floor while breathing out.
Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
Repeat for the recommended amount of repetitions.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Russian Twist

Questions

What muscles does the Russian Twist work?

Mainly the abs, with the lower back helping.

Is the Russian Twist good for beginners?

It's rated intermediate. Beginners can build up to it with 3/4 Sit-Up first.

What can I do instead of the Russian Twist?

Good alternatives that train the abs: Gorilla Chin/Crunch, 3/4 Sit-Up, Air Bike or Bent-Knee Hip Raise.

How many sets and reps of the Russian Twist should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).