How to do a Decline Russian Twists
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Decline Bench
Workouts with Decline Russian Twists
Target muscles worked
Instructions for Proper Form
Decline Russian Twists is a variation on the standard Russian Twists. This compound exercise targets your obliques and core. By performing the exercise on a decline bench, you increase the range of motion and tension on your core muscles. This added difficulty makes it excellent for those looking to further challenge their core stability and strength.
- Adjust the decline bench to the desired angle and secure your legs to the bench.
- Grasp a plate in both hands and hold it a few inches away from your torso.
- Engage your core and slowly lean back into the starting position such that your torso is roughly perpendicular to the bench.
- Slowly twist to one side while keeping the plate roughly the same distance from your torso.
- Reverse the motion and slowly twist to the opposite side.
- Maintain good posture by keeping your shoulders back, chest up and core engaged throughout the exercise.
- You should feel this exercise in your abdominals and obliques.
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Alternatives & Variations to Decline Russian Twists
1. Russian Twist
96.2 mSCORESWAPPED 2,178 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
2. Ab Crunch Machine
96.1 mSCORESWAPPED 905 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
3. Crunches
94 mSCORESWAPPED 779 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
4. Bicycle Crunch
91.8 mSCORESWAPPED 707 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
5. Plank
92.8 mSCORESWAPPED 653 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
6. Leg Raise
96.5 mSCORESWAPPED 548 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
7. Cable Crunch
88.8 mSCORESWAPPED 462 TIMESCable Crunch is a variation on the more standard Crunch. Unlike Crunches, this is a weighted exercise that does not have you laying on your back. Instead of using your bodyweight for resistance, you use a cable machine. This gives you more control over your resistance, as well as more control over the direction that resistance is coming from.
8. Vertical Knee Raise
92 mSCORESWAPPED 454 TIMESVertical Knee Raise is a bodyweight core exercise that involves suspending yourself, and then engaging your core to raise your knees towards your chest. By keeping your torso upright, and raising your knees, this exercise is a bit better for building functional, real world strength.