Seated Twist 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Seated Twist is a core-focused exercise that primarily targets the abdominal muscles while engaging the obliques as secondary muscles. Performed using only bodyweight, it involves sitting upright and rotating the torso from side to side in a controlled manner, promoting spinal mobility, improving core stability, and enhancing rotational strength. This exercise can be done on the floor, a mat, or a chair, making it versatile for both strength and flexibility training.
How to Perform
Sit on the floor or a mat with your knees bent and feet flat on the ground.
Keep your back straight and chest lifted.
Engage your core muscles by drawing your navel toward your spine.
Clasp your hands together in front of your chest or hold them slightly away from your body.
Slowly rotate your torso to the right, keeping your hips and lower body stable.
Return to the center.
Rotate to the left in a controlled manner.
Continue alternating sides for the desired number of repetitions.
Maintain steady breathing throughout.
Ensure movements are smooth and deliberate, avoiding any jerky or rapid twisting.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your back straight and chest lifted throughout the exercise.
Engage your core by drawing your navel toward your spine.
Rotate your torso slowly and deliberately to maximize oblique activation.
Keep your hips and lower body stable without swaying.
Breathe steadily and exhale during the twist to each side.
Avoid jerky or rapid movements that could strain your spine.
Maintain a controlled range of motion without over-twisting.
Keep your hands close to the chest or slightly extended for balance.
Focus on feeling the contraction in your abs and obliques, not momentum.
Start with fewer repetitions and gradually increase as your core strength improves.
How Not to Perform
Don’t round or slouch your back during the twist.
Don’t use momentum or swing your arms to rotate your torso.
Don’t let your hips or lower body move side to side.
Don’t twist beyond your comfortable range of motion.
Don’t hold your breath; maintain steady breathing.
Don’t lock your knees or strain your legs while twisting.
Don’t perform the exercise too quickly; keep movements controlled.
Don’t let your neck follow the twist aggressively; keep it neutral.
Don’t allow your core to relax; keep abdominal muscles engaged.
Don’t overextend your arms far from your chest if it causes instability.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
