Russian Twist

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Russian Twist, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Stack ribs over pelvis and create a stable base before turning.

Execution

- Rotate only as far as you can without the knees, pelvis or low back taking over. Return slowly.

Range, tempo and breathing

- Perform 3 × 20–40 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not throw the arms or twist on a fixed foot. Reduce range or resistance and let the trunk lead.

Regression and progression

- Use more support, a shorter lever or a smaller pain-free range.

- Increase the lever or range first; add external load only after every repetition stays controlled.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.