Pilates
Pilates Spine Twist
The Pilates Spine Twist is a seated rotation exercise that trains your abdominal muscles to turn your torso with control while keeping your pelvis steady.
- Beginner
- Isolation
- Low injury risk
- Rest 30 sec
How to do it
- Sit on your mat with your legs straight together, feet flexed.
- Extend your arms out to the sides at shoulder height, palms facing down.
- Rotate your rib cage to one side while keeping your pelvis still.
- Make two tiny, controlled pulses into the rotation.
- Return your torso to the center.
Form cues
- Exhale into the twist; inhale to center.
- Keep your collarbones wide.
- Grow taller as you rotate.
- Let your head follow your chest.
Common mistakes
- Rounding your lower backBend your knees slightly or sit on a folded towel so you can stay upright.
- Swinging your arms to create rotationMove your arms with your rib cage rather than reaching one arm behind you.
Safety
Forcing the twist or bouncing through the pulses can irritate your back or neck, especially when fatigue reduces your control.
- Use a comfortable rotation range rather than chasing a deeper twist.
- Keep the pulses slow, without using momentum.
- Stop if you feel sharp pain, tingling, or pain traveling into an arm or leg.
If you have an existing back condition or pain with twisting, ask a physiotherapist or doctor whether this movement is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 1–2
- Target
- 8–12 reps
- Rest
- 30 sec
Alternate sides, counting each twist with its pulses and return to center as one rep.