Sitting Lotus Pose Twist

Muscles worked

Setup

1. Sit tall in the center of a flat bench with your legs crossed in a lotus or half-lotus position.
2. Engage your core and pull your shoulder blades down and back to maintain a neutral spine.
3. Place your hands lightly on your knees or cross them over your chest to prepare for the movement.

How to do it

1. Inhale deeply to lengthen your spine, then exhale as you slowly rotate your torso to one side, leading with your obliques.
2. Place your leading hand on the opposite knee and your trailing hand on the bench behind you for light support.
3. Hold the peak rotation for one second, then inhale as you return to the center with control.
4. Repeat the movement on the opposite side, alternating sides for the duration of the set.

Form checklist

• Keep your spine perfectly vertical; avoid leaning forward or backward during the twist.
• Ensure both sit-bones remain firmly planted on the bench throughout the entire rotation.
• Rotate from the mid-back and waist rather than just turning your head and neck.
• Move at a slow, deliberate tempo to ensure the muscles are doing the work, not momentum.

Pro tips

• Think of 'wringing out' your midsection like a wet towel to maximize the contraction of the internal and external obliques.
• Use the hand on your knee as a gentle lever to deepen the twist, but do not force the range of motion beyond your natural flexibility.

Make it harder

• Hold the peak contraction for 5-10 seconds while practicing deep diaphragmatic breathing to increase time under tension.
• Extend your arms straight out to the sides at shoulder height to increase the lever length and demand on the core.

Frequently asked

What muscles does the sitting lotus pose twist work?

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

What equipment do you need for the sitting lotus pose twist?

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

Is the sitting lotus pose twist good for beginners?

Yes. The sitting lotus pose 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