Your Cart
Russian Twists: Screwing Your Obliques the Right Way

Russian Twists: Screwing Your Obliques the Right Way

What’s strong, flexible, and can hold the weight of both sides of your body?

The core!

Ideally, think of it like a spider’s web, strong enough to support forces that you may have to withstand in everyday motions yet flexible enough to allow you to move gracefully. 

Russian twists are a fun way to build your core muscles, especially your obliques. They are a compound exercise, which means that they work multiple muscle groups at the same time. 

How to Do a Russian Twist

To do a Russian twist, you will need a weight plate or medicine ball. You can also do this exercise with a dumbbell, but it is important to use a weight that is not too heavy. 

To do the exercise, follow these steps:

  • Sit on the floor with your knees bent. Flatten your feet on the ground.
  • Place the weight plate or medicine ball in front of you, resting on your thighs.
  • Lean back slightly so that your weight is evenly distributed between your hips and your heels.
  • With your core engaged, twist your torso from side to side, bringing the weight plate or medicine ball up to your chest on each side.
  • Think of yourself like a screw tightening. 
  • Ensure your back is straight and your shoulders relaxed throughout the exercise.

How Many Reps and Sets to Do

For Russian twists, you should start with 3 sets of 10-12 reps. As you get stronger, you can increase the number of reps and sets, as well as the weight, progressively increasing hypertrophy.

Pre-Workout Supplements

There are a number of pre-workout supplements that can help you get the most out of your Russian twists. These supplements can help you increase your energy levels, focus, and strength. Some popular pre-workout supplements include:

  • Caffeine: Caffeine is a stimulant that can help you increase your energy levels and focus.
  • Beta-alanin: Beta-alanine is an amino acid that can help you buffer lactic acid, which can help you train longer and harder.
  • Creatine: Creatine is a natural substance that can help you increase your strength and muscle mass.

Post-Workout Supplements

After your Russian twists, it is important to consume a protein shake or other source of protein. Protein helps your muscles recover from your workout and rebuild themselves stronger. 

Some popular post-workout supplements include:

  • Whey protein: Whey protein is a fast-digesting protein that can help your muscles recover quickly.
  • Casein protein: Casein protein is a slow-digesting protein that can help your muscles recover overnight.
  • BCAAs: BCAAs are amino acids that are essential for muscle growth and repair.


Russian twists are best oblique workouts to build your core muscles. They are a safe and effective exercise, doable for most people. If you are looking to build a strong core, then Russian twists should be a part of your workout routine.

Here are some additional tips for building a strong core:

  • Do other core exercises, such as planks, crunches, and leg raises.
  • Stretch your core muscles regularly.
  • Consume a healthy diet that is full of protein.
  • Get enough sleep.
  • Train your core consistently.
  • By following these tips, you can build a strong core that will help you improve your performance in sports and other activities.
Leave a Reply
Gympharmacy’s main goal is to provide its customers with material that has been peer-reviewed, is reliable, and trustworthy. However, the information provided here should not be used in place of professional medical advice. The material presented here is solely for educational purposes. This list may not include all possible adverse effects, medication interactions, cautions, or alerts. Please see your doctor with any questions you have about an illness or medication. We seek to supplement rather than replace the doctor-patient connection.