Male model ex_H374PM

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Waist · Body Weight

Seated Side Stretch

beginneryoga

Seated Side Stretch is a beginner compound yoga exercise that works the abs (waist), with the shoulders 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 Obliques, Internal Obliques
Middle Back · Latissimus Dorsi, Teres Major

Secondary muscles

Shoulders · Deltoids

How to do Seated Side Stretch

Sit on a bench with your feet flat on the floor and your back straight.
Extend your right arm overhead, keeping your left hand holding on the bench for support.
Lean your torso to the left, reaching your right arm over your head and to the left side, feeling the stretch along the right side of your body.
Hold the stretch for 15-30 seconds, then slowly return to the starting position. Repeat on the other side by extending your left arm overhead and leaning to the right.

Form tips

Move into the stretch gradually, ensuring that your movements are controlled to avoid muscle strain.
Ensure your supporting hand is firmly placed on the bench to maintain stability.
Perform the stretch on a stable, non-slip surface to ensure safety and reduce discomfort.

Seated Side Stretch alternatives

Dumbbell Hand Side Plank

Abs · intermediate

Dumbbell Elbow Side Plank

Abs · intermediate

Dumbbell Side Plank Up Down

Abs · intermediate

Exercise Ball Hip Flexor Stretch

Abs · beginner

More abs exercises

Standing Side Slope Stretch

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Seated Side Bend Pose

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Extended Side Angle Pose

Abs · intermediate

Side Plank With Hip Lift

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Easy Seated Twist Pose

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Side Lying Parsva Savasana Variation

Abs · beginner

Extended Side Angle Pose With Block

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Revolved Side Angle Pose With Prayer Hands

Abs · intermediate

Seated Side Stretch FAQ

What muscles does Seated Side Stretch work?

Seated Side Stretch mainly works the abs in the waist (External Obliques, Internal Obliques, Latissimus Dorsi and Teres Major). The shoulders work as secondary muscles.

What equipment do you need for Seated Side Stretch?

None. Seated Side Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Seated Side Stretch 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 Seated Side Stretch good for beginners?

Yes. Seated Side Stretch is rated beginner, so it's a sound choice while you learn to train the abs.

How many calories does Seated Side Stretch 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 Seated Side Stretch?

Other exercises for the abs include Dumbbell Hand Side Plank, Dumbbell Elbow Side Plank, Dumbbell Side Plank Up Down and Exercise Ball Hip Flexor Stretch.

For developers

Use Seated Side Stretch 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_H374PM" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_H374PM",
  "name": "Seated Side Stretch",
  "model": "male",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_H374PM/mp4-720.mp4?…",
    "poster": "https://…/ex_H374PM/poster.jpg?…"
  }
}