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Waist · Body Weight
Easy Seated Twist Pose
Easy Seated Twist Pose is a beginner compound yoga exercise that works the abs (waist), with the core, lower back and upper back assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Obliques · External Oblique, Internal Oblique
Secondary muscles
- Core · Rectus Abdominis, Transversus Abdominis
- Lower Back · Erector Spinae
- Upper Back · Trapezius, Rhomboids
How to do Easy Seated Twist Pose
- Sit upright with your legs crossed, placing your shins parallel to each other. Rest both hands on your leg on top and lengthen your spine.
- Rotate your torso to one side, placing the back of your opposite forearm above your knee, and position your other hand on the floor behind your hips for support.
- Keep your hips grounded as you rotate your chest and shoulders toward your rear hand, then gently turn your head to look over the same shoulder.
- Hold the stretch, return your torso and head to the center with control, then reverse your hand placement and repeat on the opposite side.
Form tips
- Position your rear hand close to your body to support an upright posture.
- Rotate through your torso without forcing the movement with your arms.
- Use the hand on your opposite knee only as a gentle guide.
- Inhale as you lengthen your spine and exhale as you rotate deeper into the stretch.
Easy Seated Twist Pose alternatives
More abs exercises
Easy Seated Twist Pose FAQ
What muscles does Easy Seated Twist Pose work?
Easy Seated Twist Pose mainly works the abs in the waist (External Oblique and Internal Oblique). The core, lower back and upper back work as secondary muscles.
What equipment do you need for Easy Seated Twist Pose?
None. Easy Seated Twist Pose is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Easy Seated Twist Pose should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Easy Seated Twist Pose good for beginners?
Yes. Easy Seated Twist Pose is rated beginner, so it's a sound choice while you learn to train the abs.
How many calories does Easy Seated Twist Pose burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Easy Seated Twist Pose?
Other exercises for the abs include Barbell Seated Twist, Barbell Seated Twist on Exercise Ball, Dumbbell Side Plank Up Down and Dumbbell Elbow Side Plank.
For developers
Use Easy Seated Twist Pose 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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