The spine twist is a seated mobility exercise where you sit with legs extended and rotate your torso from side to side. It improves thoracic spine rotation, oblique flexibility, and is commonly used in Pilates for spinal health.
Muscle Group
Core, Obliques
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Improves thoracic spine rotation
- Builds oblique flexibility
- Common Pilates exercise
- Promotes spinal health
- No equipment needed
- Useful warm-up or cool-down
How to perform
- Sit on the floor with legs extended in front of you. Sit up tall.
- Extend both arms straight out to the sides at shoulder height.
- Rotate your torso to the right as far as comfortable. Your arms sweep with your torso.
- Hold briefly at the rotated position.
- Return to center.
- Rotate to the left.
- Continue alternating.
- Aim for 8 to 10 rotations per side. Move with control.
FRONT VIEW
BACK VIEW
Abs
Primary
Lower Back
Primary
Obliques
Primary