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Waist · Body Weight
Seated Twist
Seated Twist is a beginner isolation flexibility exercise that works the abs (waist), with the glutes 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 3.1 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Obliques
- Lower Back
Secondary muscles
- Glutes
How to do Seated Twist
- Sit tall with your legs extended.
- Bend one knee and place that foot outside the opposite knee.
- Twist toward the bent knee, using your opposite arm against the knee to deepen the twist.
- Hold, then switch sides.
Form tips
- Lengthen your spine on each inhale.
- Twist a little further on each exhale.
Seated Twist alternatives
More abs exercises
Seated Twist FAQ
What muscles does Seated Twist work?
Seated Twist mainly works the abs in the waist. The glutes work as secondary muscles.
What equipment do you need for Seated Twist?
None. Seated Twist is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Seated Twist 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 Twist good for beginners?
Yes. Seated Twist is rated beginner, so it's a sound choice while you learn to train the abs.
How many calories does Seated Twist burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Seated Twist?
Other exercises for the abs include Barbell Seated Twist, Barbell Seated Twist on Exercise Ball, Cable Twist and Plate Russian Twist.
For developers
Use Seated Twist 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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