Want to try an exercise that turns “on” the whole core, strengthens the lower back, and especially chisels the side abs (a.k.a. obliques)? Look to the Russian Twist.
This incredible toning move, which also engages the washboard muscles (rectus abdominis) and deepest abdominal muscles (transverse abdominis), can be done with a dumbbell, medicine ball, weighted plate or no equipment at all. My favourite tool for the Russian Twist is a WaterBell, because the sloshing water creates fluctuating resistance, which makes the obliques and washboard muscles work even harder than they would with stable weight.
What really separates the Russian Twist from other obliques exercises is that the whole body is in a balance-challenged position, so all abs muscles are firing together to keep you from toppling over. Russian Twists can also be done with feet on the ground (see Trainer Tip for the modification), but are more effective at targeting the deepest abs muscles with feet elevated. You'll still work these muscles with feet on the ground, just not to the same degree.
How to do a Russian Twist:
STEP 1: Sit on the ground with the weight held between your hands. Lean back slightly, then squeeze your legs together and lift your feet 2-6 inches off the floor. Twist to one side and turn your knees to the opposite side. Hold momentarily.
STEP 2: Like windshield wipers, switch your arms and legs to the other side. Hold momentarily before reversing back the other direction. Attempt 20 repetitions (that’s 20 rotations on each side, not 10!)
Russian Twists are far more effective for strengthening without aggravating your back if you move slowly and deliberately. Quick, jerky movements are improper technique and will set you up for injury!
Trainer Tip: Ease into this exercise with a gentler version by beginning with feet on the ground, instead of elevated, and interlock your fingers instead of adding weight. (See the modification demonstrated above.)
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