Seated Torso Twist (bodyweight)

Obliques, Upper BackBodyweight

The seated torso twist fires up your obliques while mobilizing your thoracic spine. It's a dynamic core exercise that sharpens trunk control.

How to do it

1Sit upright on the floor with knees bent, feet flat, hip-width apart. Keep your spine long and tall.

2Bring your palms together in front of your chest or extend your arms straight out parallel to the floor.

3Exhale and slowly rotate your torso to one side, keeping your hips firmly anchored.

4Inhale as you smoothly unwind back to the center position.

5Repeat the movement to the opposite side, maintaining steady control without swinging.

Common mistakes

Turning only your head: lead the rotation from your ribcage and shoulders, not just your neck.

Shrugging shoulders up: keep your shoulders relaxed and pulled down away from your ears.

Lifting your hips: keep both seat bones glued firmly to the floor as you rotate.

Swinging with momentum: use your core muscles to control both the turn and the return.

Breathing

Breathe rhythmically. Exhale as you rotate into the twist, and inhale as you return to center.

Make it harder or easier

To progress: lean your torso back slightly to engage your core harder, or hold a light weight plate.

To regress: shorten your range of motion or lightly hold the backs of your thighs for support.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.