Male model ex_7YPDRV

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Waist · Body Weight

Chest Lift With Rotation

intermediatestrength

Chest Lift With Rotation is an intermediate compound strength exercise that works the abs (waist), with the hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Abdominals · Abdominals
Obliques · Sides of the abdomen

Secondary muscles

Hip Flexors · Iliopsoas

How to do Chest Lift With Rotation

Begin by lying on your back with your knees bent and feet flat on the floor. Place your hands behind your head with your elbows wide.
Engage your core and lift your upper body into a crunch position, holding the contraction at the top.
While holding the crunch, rotate your torso to the right. Return to the center.
Lower your upper body back to the floor, then repeat the movement, this time rotating to the left. Continue alternating sides for the desired number of repetitions.

Form tips

Avoid pulling on your neck with your hands; use your abdominal muscles to lift and rotate your torso.
Keep your elbows wide to ensure you are using your core muscles rather than your arms.
Make sure your lower back remains pressed against the floor throughout the exercise.

Chest Lift With Rotation alternatives

Landmine Rotational Lift to Press

Abs · intermediate

Medicine Ball Chest Throw With Abs

Abs · intermediate

Med Ball Half Kneeling Wood Choppers

Abs · beginner

Ab Wheel Right Out

Abs · intermediate

More abs exercises

Arm Rotation Knee Lift

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Leg Lift Circles

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Alternate Toe Tap Leg Lift

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Side Plank With Hip Lift

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Bodyweight Knee to Hand Tap

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Walkout

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Bodyweight Knee Thrust

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Alternating Toe Tap

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Chest Lift With Rotation FAQ

What muscles does Chest Lift With Rotation work?

Chest Lift With Rotation mainly works the abs in the waist (Abdominals and Sides of the abdomen). The hip flexors work as secondary muscles.

What equipment do you need for Chest Lift With Rotation?

None. Chest Lift With Rotation is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Chest Lift With Rotation should I do?

Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Chest Lift With Rotation good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Chest Lift With Rotation burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Chest Lift With Rotation?

Other exercises for the abs include Landmine Rotational Lift to Press, Medicine Ball Chest Throw With Abs, Med Ball Half Kneeling Wood Choppers and Ab Wheel Right Out.

For developers

Use Chest Lift With Rotation in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_7YPDRV" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_7YPDRV",
  "name": "Chest Lift With Rotation",
  "model": "male",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_7YPDRV/mp4-720.mp4?…",
    "poster": "https://…/ex_7YPDRV/poster.jpg?…"
  }
}