Maximize Your Russian Twists by Avoiding These Common Errors

Russian twists are a go-to core exercise for good reason they target your obliques, transverse abdominis, and rectus abdominis all at once. But like many deceptively simple moves, they’re only effective when done right. Poor form not only undermines your results but also puts you at risk for discomfort or injury, especially in your lower back.

To get the most from your Russian twists and keep your body safe, avoid these five common mistakes and try these easy corrections to keep your abs fully engaged.

1. Moving Too Quickly

If you’re racing through your reps, you’re probably using momentum instead of muscle. That means your abs aren’t getting the sustained tension they need to activate and strengthen.

Why it matters:

• Less time under tension = fewer gains

• Increased risk of swinging your arms and using momentum

• Harder to engage your deep core stabilizers

Fix it:

Slow it down. Focus on controlled movement and pause briefly at each end of the twist to activate your obliques more fully.

2. Arching Your Lower Back

Fatigue can cause you to round or arch your lower spine, which is a sign your core isn’t properly engaged. This posture not only reduces the effectiveness of the exercise but also puts stress on your lumbar spine.

Why it matters:

• Breaks your core connection

• Leads to low back discomfort or strain over time

Fix it:

Flatten your lower back by drawing your bellybutton toward your spine. Think of keeping your torso “proud” with shoulders slightly back and chest lifted.

3. Twisting Through Your Lower Back

Russian twists are meant to target your midsection not your spine. Excessive rotation through your lower back places unnecessary strain on your vertebrae.

Why it matters:

• Can cause or exacerbate spinal issues

• Reduces isolation of your abdominal muscles

Fix it:

Keep your spine neutral and rotate through your rib cage, not your lower back. Think of the movement originating from your sternum, not your hips or waist.

4. Leaning Back Too Far

Trying to intensify the move by leaning back too far? You could be compromising your form and risking your balance. Over-leaning often leads to slouching and disengagement of your core.

Why it matters:

• Slouching reduces ab tension

• Increases strain on your lower spine

• Makes it harder to recover proper alignment mid-set

Fix it:

Lean back just enough to create a V-shape between your torso and thighs while keeping your back straight. If you can’t maintain that without collapsing, sit up slightly higher.

5. Letting Your Knees Sway

If your knees are shifting with each twist, your legs may be doing more work than your core. This usually means you’re relying on momentum, not muscle, to drive the movement.

Why it matters:

• Reduces focus on your obliques

• Makes the exercise easier, but less effective

Fix it:

Keep your knees centered and your legs steady. Press your heels together or keep your feet lightly on the ground if needed for better control.

Mastering the Move: Russian Twist Refresher

Here’s how to do a Russian twist properly:

1. Sit on the floor with your knees bent and feet flat or lifted slightly off the ground.

2. Lean back to form a V-shape between your thighs and torso, keeping your spine straight.

3. Clasp your hands or hold a weight at chest level.

4. Engage your core by pulling your navel toward your spine.

5. Rotate slowly from side to side, exhaling as you twist and inhaling as you return to center. Let your gaze follow your hands.

By correcting your form and moving with intention, you’ll not only reduce your risk of injury you’ll also get more out of every rep.

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