Strength Training · Aquatic Conditioning
Aquatic Trunk Twist
The aquatic trunk twist works your side abdominal muscles by rotating your torso and submerged arms against water resistance while you stand in a pool.
- Beginner
- Isolation
- Low injury risk
- Rest 45 sec
How to do it
- Stand in chest-deep water with your feet slightly wider than hip-width and your knees softly bent.
- Extend your arms in front of you below the water’s surface with your elbows slightly bent.
- Rotate your chest toward one side, carrying your arms with your torso through a comfortable range.
- Rotate toward the opposite side, passing smoothly through the center.
- Return to the center to finish the repetition.
Form cues
- Keep your hips facing forward.
- Let your head follow your chest.
- Keep your ribs over your hips.
- Breathe freely throughout.
Common mistakes
- Sweeping only the armsKeep your hands in front of your chest so your torso drives the movement.
- Rocking from side to sideKeep your weight evenly distributed between both feet as you turn.
- Rushing the turnsUse a steady pace that lets you control each change of direction without bouncing.
Safety
Fast or forced rotation against water resistance can strain your back. Losing your footing on a slippery pool floor can cause a fall.
- Use a supervised pool area where you can stand securely with your head well above water.
- Check your footing before starting, away from slopes or crowded areas.
- Begin with small turns before increasing your range.
- Stop the set if you feel back pain or cannot maintain your stance.
If you have ongoing back pain, a recent spinal injury, or difficulty balancing in water, get advice from a physiotherapist or doctor before trying this exercise.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Count a turn to each side followed by a return to center as one repetition.