Alternating Chair Seated Twist Abduction
Tone your core and legs with this seated twist. A gentle yet effective exercise for all fitness levels!
The Alternating Chair Seated Twist Abduction mainly works the core and glutes & hips, with help from the quads. You'll need: chair.
Required Equipment
Alternating Chair Seated Twist Abduction Muscles Worked
Primary
Obliques; Long Thigh (sartorius)
Secondary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Alternating Chair Seated Twist Abduction Variations and Alternatives
How to do the Alternating Chair Seated Twist Abduction
Positioning:
Sit on the edge of the chair with your feet flat on the floor, hip-width apart.
Keep your back straight and engage your core muscles.
Place your hands together at your chest, as if in a prayer position.
Movement Instructions:
Inhale deeply to prepare for the movement.
As you exhale, twist your upper body to the right while lifting your left leg straight out to the side (abducting) to hip level. Keep your foot flexed.
Hold this position for a moment, feeling the stretch in your core and the engaged muscles in your thigh.
Return to the starting position, keeping your body in a neutral alignment.
Repeat the movement by twisting to the left and lifting your right leg to the side.
Continue alternating sides, maintaining controlled movements throughout the exercise.
Aim for 10-15 repetitions on each side, or as comfortable.
Tips:
Keep your movements slow and controlled to enhance stability and balance.
Avoid rounding your back; maintain a straight posture.
Focus on your breath to increase the effectiveness of the twist.
Alternating Chair Seated Twist Abduction FAQs
What muscles does the Alternating Chair Seated Twist Abduction work?
The Alternating Chair Seated Twist Abduction mainly works the core and glutes & hips, with help from the quads. The main muscles are the obliques and sartorius.
What equipment do you need for the Alternating Chair Seated Twist Abduction?
Chair.
What are some Alternating Chair Seated Twist Abduction variations and alternatives?
Similar exercises include the Chair Air Bike, Chair Diagonal in Out, Chair Revolved and Alternating Chair Seated Back Rotation.
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