Sitting Abs Twist

Muscles worked

Setup

1. Sit on the long side of a flat bench with your feet flat on the floor, hip-width apart.
2. Sit tall with a neutral spine and lean your torso back to a 45-degree angle to engage the abdominal wall.
3. Clasp your hands together in front of your chest, keeping your elbows flared slightly.

How to do it

1. Exhale and rotate your torso to one side as far as comfortable, ensuring the movement originates from your waist.
2. Inhale as you return to the center starting position with control.
3. Exhale and repeat the rotation to the opposite side, keeping your hips glued to the bench.
4. Maintain a slow, rhythmic tempo, focusing on the squeeze in the side of your abs.

Form checklist

• Keep your chest up and avoid rounding your shoulders forward.
• Ensure your knees and hips stay pointed forward; do not let them shift as you twist.
• Focus on moving your ribcage rather than just swinging your arms.
• Maintain the 45-degree lean throughout the entire set to keep constant tension on the abs.

Pro tips

• Visualize your obliques 'wringing out' your torso like a wet towel at the end of each rotation.
• Pause for a split second at the peak of the twist to maximize the mind-muscle connection with the oblique fibers.

Make it harder

• Lift your feet off the floor and balance on your sit-bones to increase the stability requirement.
• Hold a small weight or medicine ball with arms extended to increase the lever length and rotational resistance.

Frequently asked

What muscles does the sitting abs twist work?

The sitting abs twist primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the sitting abs twist?

The sitting abs twist requires no equipment — just your body weight.

Is the sitting abs twist good for beginners?

Yes. The sitting abs twist is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals