The spine twist is a bodyweight exercise that targets the abs, obliques, and lower back. It involves sitting on the ground, engaging the core, and twisting the torso side to side, which helps improve core strength and mobility.
Also Works
ObliquesLower Back
How to Perform
1
Sit on the ground with your legs extended in front of you.
2
Bend your knees and place your feet flat on the ground, hip-width apart.
3
Place your hands behind your head with your elbows pointing outwards.
4
Engage your abs and slowly twist your torso to the right, bringing your right elbow towards your left knee.
5
Pause for a moment at the end of the twist, then slowly return to the starting position.
6
Repeat the twist to the left side, bringing your left elbow towards your right knee.
7
Continue alternating sides for the desired number of repetitions.
Pro Tips
•Sit tall with your spine lengthened before initiating the twist; imagine growing an inch taller before each rotation.
•Rotate from the thoracic spine (mid-back), not the lower back, to protect the lumbar discs.
•Keep both sit bones firmly planted on the ground throughout the twist to prevent hip shifting.
Common Mistakes
•Rounding the back before twisting, which compresses the spine and limits rotation range.
•Forcing the twist with the arms instead of rotating through the core muscles.
•Lifting one hip off the floor during the rotation, which means the twist is coming from the hips rather than the spine.