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Instructions
- Sit on the floor with knees bent and feet lifted off the ground, balancing on your glutes.
- Clasp your hands together in front of your chest or extend arms slightly.
- Engage your core and rotate your torso to one side, bringing your hands toward the floor beside your hip.
- Return to the center and repeat the twist to the opposite side.
- Continue alternating sides in a controlled manner.
Technical Tips
- Keep your back straight and avoid rounding your spine.
- Move with control—avoid swinging or using momentum.
- Focus on rotating the torso, not just moving the arms.
Breathing Tips
- Exhale as you twist to each side.
- Inhale as you return to the center.
Medical restrictions
- Lower back pain or spinal disc injuries
- Hip flexor strain
- Recent abdominal surgery
Description
The Bodyweight Russian Twist on Feet is a core-strengthening exercise designed to enhance rotational stability and abdominal endurance without any equipment. Performed by balancing on the glutes with feet elevated, this exercise challenges your core stabilizers as you twist your torso side to side. It’s a dynamic movement that targets the abdominal muscles, especially the obliques, while also requiring balance and control, making it more advanced than the traditional floor-based version. This variation is excellent for improving athletic performance, as it simulates the twisting actions often required in sports. In addition to developing core strength, it also trains your coordination and muscular endurance. The elevated feet position increases core engagement, promoting better postural control and functional movement. Ideal for bodyweight routines, calisthenics, or home workouts, the Russian Twist on Feet is effective for anyone looking to build a strong and stable midsection.