Pilates
Pilates Seated Twist
The Pilates Seated Twist is an upright seated rotation that trains your abdominal muscles to turn your torso while keeping your pelvis steady.
- Beginner
- Isolation
- Low injury risk
- Rest 30 sec
How to do it
- Sit on your mat with your legs extended in front of you, feet hip-width apart.
- Reach your arms out to the sides at shoulder height, palms facing down.
- Rotate your torso to the right through a comfortable range.
- Return to the center.
- Rotate your torso to the left through a comfortable range.
- Return to the center to finish.
Form cues
- Grow tall through your head.
- Exhale as you turn.
- Keep your shoulders relaxed.
Common mistakes
- Rocking or turning the pelvisKeep equal pressure through both sitting bones as your upper body rotates.
- Swinging the armsMove your arms with your chest rather than reaching one arm behind you.
- Rounding the lower backBend your knees slightly if tightness behind your legs prevents you from sitting upright.
Safety
Forcing the twist, especially with a rounded back, can irritate your back or neck. Momentum can carry you beyond the range you can control.
- Begin with small rotations before gradually increasing your range.
- Use a slow pace without bouncing at the end of the twist.
- Stop if you feel sharp pain or symptoms traveling into an arm or leg.
If you have ongoing back or neck pain that worsens with rotation, get guidance from a physiotherapist before doing this exercise.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps per side
- Rest
- 30 sec
Count each turn away from center and return as one rep.