Rotation is one of the most underrated components of true functional fitness. Core control isn’t just about crunches or planks it’s about how your body manages force as it twists, turns, and resists unwanted movement.
The Russian twist is an elite core exercise that trains exactly that.
With just your bodyweight, or a small load like a medicine ball or dumbbell, this movement targets your obliques, transverse abdominis, and spinal stabilisers — making it ideal for both aesthetics and performance.
“Strength isn’t just what you lift — it’s how well you resist. Control the twist.”
— RB100.Fitness
The Challenge
Perform 100 total Russian twists. Each side-to-side counts as 1 rep (e.g., left + right = 1 rep).
- Sit on the floor, feet lifted or grounded.
- Lean back slightly, spine long, chest lifted.
- Rotate from your trunk, not just your arms.
- Tap the floor or your hip on each side.
- Use a light dumbbell, kettlebell, or medicine ball for added challenge.
Progressions:
- Feet off the ground for more core demand
- Add a pause at the end range of each twist
- Use a 5–10kg weight and try to go unbroken
Regressions:
- Keep feet grounded
- Use bodyweight only
- Perform 4 sets of 25 with rest between
Why Russian Twists?
This movement teaches your body to create and resist rotation — both vital skills in real-life movement and athletic performance.
Whether you play sports, lift weights, or just want a leaner waistline, this challenge delivers.
Benefits include:
- Improved rotational power
- Stronger obliques and deep core musculature
- Enhanced postural control
- Injury resistance through core stability
- Mental focus through rep-based fatigue
Programming Suggestions
- Tabata: 20s twist / 10s rest x 8 rounds
- Finisher: 4 rounds of 25 twists after training
- As a superset: Pair with planks or side planks
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