Sitting Twist
An effective core exercise targeting the oblique muscles. It involves rotating the torso while seated, engaging the abdominal muscles for stability and control. This exercise can be performed with or without added resistance, such as a medicine ball or dumbbell, to increase intensity.
- Body part
- Abs
- Movement
- Rotation: all exercises
- Equipment
- Bodyweight: all exercises
What it trains
- Obliques, Primary, 100%
- Lower Abs, Secondary, 50%
- Upper Abs, Secondary, 50%
How to perform
Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly to engage your core.
Hold your hands together in front of your chest or grasp a weight if using resistance.
Keep your back straight and rotate your torso to the right, bringing your hands or weight beside your hip.
Return to the center and then rotate to the left, repeating the movement.
Continue alternating sides for the desired number of repetitions.
Tips
Maintain a straight back throughout the exercise to avoid strain on the lower back.
Engage your core muscles by pulling your navel towards your spine for better stability.
Control the movement speed; avoid using momentum to twist.
If using a weight, start with a lighter one to ensure proper form before increasing resistance.
Breathe steadily, exhaling as you twist and inhaling as you return to center.
Related exercises
Variations · 1
Seated Kettlebell Twist
Seated trunk rotation with feet on the floor; this variation adds a kettlebell held in front of the chest.
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