Description:
The Seated Twist is a core exercise that primarily targets the oblique muscles. This exercise involves rotating the torso while seated, engaging the core and improving flexibility. It’s an excellent movement for developing rotational strength and stability.
Benefits:
- Strengthens the oblique muscles and core.
- Improves rotational strength and flexibility.
- Enhances overall core stability and balance.
- Supports functional movement and athletic performance.
Profile:
| Equipment: | None (Bodyweight) |
| Type: | Bodyweight |
| Tempo: | Controlled |
| Level: | Beginner |
Muscles:
Classification:
| Utility: | Basic |
| Mechanics: | Isolation |
| Force: | Twist |
Instructions:
- Step 1: Sit on the floor or the end of a bench with your knees bent and feet out in front of you. Lean back slightly to engage your core.
- Step 2: Hold your hands together in front of you, keeping your elbows slightly bent.
- Step 3: Rotate your torso to one side, moving your hands towards the floor beside your hip.
- Step 4: Return to the starting position and repeat the movement to the opposite side.
- Continue alternating sides for the desired number of repetitions.
Common Mistakes:
- Leaning back too far or not enough
- Rushing through the movements
- Not fully rotating the torso
- Using momentum instead of muscle engagement
To avoid these mistakes, focus on maintaining a controlled pace, engaging the core muscles, and ensuring full rotation of the torso.
Variations:
- Weighted Seated Twist
- Russian Twist
- Bicycle Crunch
- Standing Oblique Twist
- Medicine Ball Twists
Links to each variation will be provided as they are added to the website.
Safety Tips:
- Keep your movements slow and controlled to prevent injury.
- Engage your core throughout the exercise to protect your lower back.
- Warm up your core and back muscles before starting the exercise.
- If you experience discomfort or pain, stop the exercise and consult with a trainer.
Additional Information:
The Seated Twist is an excellent exercise for targeting the oblique muscles and improving core strength. It’s a versatile movement that can be performed with or without weights, making it suitable for all fitness levels.
EXERCISES
