Sitting Russian Twist On A Chair

Muscles worked

Setup

1. Sit on the edge of a sturdy chair or flat bench with your feet flat on the floor, hip-width apart.
2. Sit tall with a neutral spine and lean your torso back slightly (about 20-30 degrees) while keeping your chest lifted.
3. Clasp your hands together in front of your chest with elbows slightly flared.
4. Engage your core to stabilize your lower back against the slight lean.

How to do it

1. Exhale as you rotate your torso to the right, leading with your shoulders and keeping your hips locked forward.
2. Inhale as you return to the center position with control.
3. Exhale and rotate your torso to the left, ensuring the movement comes from your waist rather than just swinging your arms.
4. Maintain a slow, rhythmic tempo, spending about 2 seconds on each rotation.

Form checklist

• Keep your knees and hips pointing straight ahead; do not let them shift as you turn.
• Maintain a proud chest and avoid rounding your shoulders or slouching.
• Ensure your head and neck follow the line of your chest during the rotation.
• Keep your feet firmly planted on the ground to provide a stable base.

Pro tips

• Focus on 'wringing out' your midsection like a towel to maximize the contraction in your obliques.
• Visualize your ribcage moving toward the opposite hip bone to ensure you are rotating through the spine rather than just moving your arms.

Make it harder

• Hold a light weight, such as a dumbbell or medicine ball, close to your chest to increase resistance.
• Lift one foot an inch off the ground while rotating to the opposite side to further challenge core stability.

Frequently asked

What muscles does the sitting russian twist on a chair work?

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

What equipment do you need for the sitting russian twist on a chair?

The sitting russian twist on a chair requires no equipment — just your body weight.

Is the sitting russian twist on a chair good for beginners?

The sitting russian twist 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 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals