Russian Twist (Band)

A rotational core exercise using a resistance band to target the obliques and abdominals through controlled twisting movements while seated or in a hollow-body position.

Instructions

1. Sit on a mat or bench with knees bent and feet flat or elevated off the ground.
2. Hold the band with both hands at chest height across your body.
3. Lean back slightly, maintaining an upright torso and engaged core.
4. Rotate your torso to one side, bringing the band across your body in a controlled motion.
5. Feel the contraction in the obliques as you complete the rotation.
6. Return to center and rotate to the opposite side with the same control.
7. Continue alternating sides for the desired number of repetitions.
8. Maintain constant tension on the band throughout the set.

Tips

• Keep your core engaged and spine neutral throughout the movement.
• Rotate from your core, not from your arms; the band should follow the rotation.
• Move slowly and deliberately, emphasizing oblique contraction over speed.
• For increased difficulty, elevate your feet or lean further back.
• Perform equal rotations on both sides to maintain balanced core strength.
• Avoid jerking or bouncing; maintain smooth, controlled movements throughout.