Seated Upright Twists On A Chair

Muscles worked

Setup

1. Sit tall on the edge of a stable chair with your feet flat on the floor, hip-width apart.
2. Engage your core and lengthen your spine, pulling your navel toward your backbone.
3. Place your hands lightly behind your head with elbows wide, or cross your arms over your chest.
4. Ensure your weight is evenly distributed across both sit-bones.

How to do it

1. Exhale as you slowly rotate your torso to one side, leading the movement with your ribs and obliques.
2. Inhale as you return to the center starting position in a slow, controlled manner.
3. Repeat the rotation to the opposite side, keeping your hips and knees facing directly forward.
4. Maintain a steady 2-1-2 tempo: two seconds to rotate, a one-second pause at the peak, and two seconds to return.

Form checklist

• Keep your hips glued to the chair; do not let your knees shift forward or back.
• Maintain a perfectly upright posture; avoid slouching or leaning into the backrest.
• Rotate from the waist and mid-back rather than just pulling with your neck or elbows.
• Keep your feet firmly planted on the ground to provide a stable base.

Pro tips

• Imagine wringing out a wet towel with your midsection to maximize the mind-muscle connection with your obliques.
• Focus on 'growing taller' as you rotate to prevent spinal compression and increase range of motion.

Make it harder

• Hold a light weight, such as a dumbbell or water bottle, against your chest to add rotational resistance.
• Lift the knee of the side you are rotating toward slightly off the floor to further engage the lower abdominals and challenge balance.

Frequently asked

What muscles does the seated upright twists on a chair work?

The seated upright twists on a chair primarily targets the abs and obliques, and also works the rhomboids and trapezius as secondary muscles.

What equipment do you need for the seated upright twists on a chair?

The seated upright twists on a chair requires no equipment — just your body weight.

Is the seated upright twists on a chair good for beginners?

The seated upright twists on a chair is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals