A Complete Guide to Resistance Band Exercises

Russian Twist

Exercise Information

Exercise Name:Russian Twist
Resistance Band Type:A flat resistance band
Equipment Required:
Body Parts Exercised:Core, obliques and abs

Exercise Procedure

Exercise Start Position
  1. Sitting on the floor with your legs bent and heels on the floor.
  2. Wrap the mid-point of the resistance band around the bottom of your feet and grasp one end of the resistance band in each hand.
  3. Lean your body back to 45 degrees with your arms extended in front of you. There should be some tension in the resistance band at this starting position.
Exercise End Position
  1. Body rotated to one side with one hand across your body and the hand with which you are rotating toward, at your hip
Exercise Start Position
Exercise End Position
Action
  1. Rotate your body to one side moving one hand across your body with the hand (the one you are rotating toward) at your hip.
  2. Then, rotate to the other side.
  3. Continue side to side.
  4. Ensure that you maintain the natural curve of your lower back as you perform the exercise. This will be made easier by engaging your core.
Modification Options
  1. Vary the strength or length of the resistance band to increase/ decrease the difficulty of the exercise.
Technique Tips
  • Breathe out as you rotate and breathe in as you return centre.
  • Perform the exercise slowly. Aim for 4-6 seconds per repetition.
  • To change the difficulty of the exercise, use a weaker or stronger resistance band.
Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Russian Twist Demonstration Video