Russian Twists – Best Skinny Fat Resistance Exercise

Russian twists are one of the best skinny fat resistance exercises. Done correctly, Russian twists help to lose regular white/yellow fat, add muscle mass, and reduce skinny fat on the love handles, lower back, and abdominals, no less.

Exercise Name: Russian Twists

Type: Resistance/Calisthenics

Area(s) of Body: (Core) Love Handles, Lower Back, and Abdominals (1, 2, 3, 4)

Secondary Area(s) of Body: Glutes, Shoulders (1, 2, 3, 4)

Muscle(s) Affected: Obliques, Rectus Abdominis, Transverse Abdominis (1, 2, 3, 4)

Secondary Muscles Affected: Hip Flexors, Erector Spine, Scapular Muscles, Latissimus Dorsi (1, 2, 3, 4)

Equipment: Weight Plate (can be done without)

Duration: 4 sets

Reps: 15 per set

Add Muscle Mass? Yes

Lose Regular White/Yellow Fat? Yes

Reduce Skinny Fat? Yes

Benefits: Improve Core Strength, Balance, Flexibility, and Posture (1, 2, 3, 4)

Key Points – Skinny Fat Resistance Exercise, Russian Twists (1, 2, 3, 4)

Beginners – get a feel for the movement by pressing your feet into the floor or extending them straight out.

Breathing – keep it steady and deep, exhaling with each twist (left and right) and inhaling to return to the center.

Arms – keep your arms parallel to the floor as you twist, reaching down to tap the floor beside you (unless you are using equipment).

Focus – pay attention to and engage your abdominal and back muscles throughout the exercise.

Legs – cross your lower legs for more stability.

Posture – keep your spine straight and avoid slouching or rounding your spine.

Eyes – follow the movement of your hands with your gaze.

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“The Best Skinny Fat Resistance Exercises” Russian Twists https://skinnyfat.fellowone.com/russian-twists-best-skinny-fat-resistance-exercise/ #skinnyfat #resistancetraining #lovehandles #workout

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Exercise Instructions, Russian Twist (1, 2, 3, 4)

Focusing on your buttocks/glutes (sit bones), lift your feet from the floor while keeping your knees bent.

Straighten and elongate your spine at a 45-degree angle from the floor and create a v-shape with your torso and thighs.

Reaching your arms straight out in front of you, interlace your fingers/clasp your hands together (if you are not using any equipment).

Engage your abdominals to twist to the right, then twist back to the center, and then twist to the left (this is 1 repetition).

Do 2 to 4 sets of 15 repetitions (reps) – somewhere between 8 and 16 is typical.

Russian Twists Variations (1, 2, 3, 4) – The Best Skinny Fat Resistance Exercise

Weighted Twist – use dumbbells, weight plates, or the like to add resistance.

Leg-Cross Twist – As you twist to the right and left, cross your right calf over your left, and vice versa, then uncross as you twist back to the center.

Punch Twist – perform a punching motion with your fists instead of using a weight.

Decline Twist – use a decline bench, sit with your hands together, or while holding a weight.

References

1. Healthline: Tone Your Core and Shoulders with a Russian Twist, April 10. 2023, Emily Cronkleton (Medically reviewed by Jake Tipane, CPT). https://www.healthline.com/health/russian-twist
2. WebMD: How to Do a Russian Twist, June 30, 2022, Martin Taylor (Medically Reviewed by Mahammad Juber, MD). https://www.webmd.com/fitness-exercise/how-to-russian-twist
3. Gymless: Russian Twists For Abs: How to Do It Perfectly, February 20, 2024, Pat Chadwick. https://gymless.org/russian-twists/
4. Men’s Health: How to Do the Russian Twist Without Wasting Your Time, June 13, 2022, Brett Williams, NASM and Ebenezer Samuel, C.S.C.S. https://www.menshealth.com/fitness/a20694926/how-to-do-the-russian-twist/