Chair Seated Boxing Rotating Roll
Gentle seated twists meet boxing! Improve mobility and core strength with this accessible exercise. Give it a try!
The Chair Seated Boxing Rotating Roll mainly works the core, with help from the back. You'll need: chair.
Required Equipment
Chair Seated Boxing Rotating Roll Muscles Worked
Primary
Obliques; Deep Core (transverse abdominis)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Chair Seated Boxing Rotating Roll Variations and Alternatives
How to do the Chair Seated Boxing Rotating Roll
Seated Rotating Boxing Rolls on a Chair
Positioning
Start Position: Sit comfortably in a chair with your back straight and feet flat on the ground. Your legs should be about hip-width apart.
Hand Positioning: Raise your arms to shoulder height and bend your elbows to form a 90-degree angle. Your fists should be together in front of your chest, similar to a boxing stance.
Movement
Rotation to the Right:
Engage your core and rotate your torso to the right. Keep your hips facing forward; only your upper body should turn.
Allow your arms to follow the movement, maintaining the boxing stance.
2. Return to Center:
Slowly return to the center position while maintaining control and stability.
3. Rotation to the Left:
Now, rotate your torso to the left in the same manner, allowing your arms to move with your body.
Repeat the Movement:
Continue alternating between right and left rotations. Aim for 10-15 repetitions on each side, focusing on smooth, controlled movements.
Tips
Keep your movements fluid and avoid any jerking motions.
Maintain a strong core throughout the exercise to support your back.
Breathe steadily: inhale as you rotate and exhale as you return to the center.
Chair Seated Boxing Rotating Roll FAQs
What muscles does the Chair Seated Boxing Rotating Roll work?
The Chair Seated Boxing Rotating Roll mainly works the core, with help from the back. The main muscles are the obliques and transverse abdominis.
What equipment do you need for the Chair Seated Boxing Rotating Roll?
Chair.
What are some Chair Seated Boxing Rotating Roll variations and alternatives?
Similar exercises include the Alternating Chair Seated Back Rotation, Alternating Chair Seated Thoracic Rotation, Chair Seated Across-Body Punch and Chair Seated Forward Roll-Up.
Training calculators
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