Spine Twist
Core strengthening twist that improves your spinal mobility. Rotate gently for better posture & flexibility!
The Spine Twist mainly works the core, with help from the lower back and glutes & hips. No equipment needed: it uses just your bodyweight.
Spine Twist Muscles Worked
Primary
Obliques; Deep Core (transverse abdominis)
Secondary
Spinal Erectors (erector spinae); Hip Rotators
Spine Twist Variations and Alternatives
How to do the Spine Twist
Sit down on the floor with your legs straight out in front of you and arms crossed over your chest or hands placed gently behind your ears (avoid pulling on your neck if hands are behind ears).
Lean back slightly to engage your core muscles, keeping your spine straight.
Inhale, preparing to twist your torso.
Exhale as you rotate your upper body to the right side as far as comfortably possible. Your gaze should follow the movement to help achieve a full twist.
Pause for a moment at the farthest point of rotation, keeping your abs engaged and both sit bones firmly on the floor.
Inhale as you return to the center position.
Repeat the twist on the left side, following the same breathing pattern and ensuring a controlled movement.
Continue alternating twists on each side for the desired number of repetitions.
Remember to keep your movements smooth and controlled, and focus on maintaining a stable and engaged core throughout the exercise.
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Spine Twist FAQs
What muscles does the Spine Twist work?
The Spine Twist mainly works the core, with help from the lower back and glutes & hips. The main muscles are the obliques and transverse abdominis.
What equipment do you need for the Spine Twist?
None. The Spine Twist is a bodyweight exercise, so you can do it anywhere.
What are some Spine Twist variations and alternatives?
Similar exercises include the Ardha Matsyendrasana Pose, Bent-Over Twist, Lying Bent-Knee Twist and Brettzel with Head Turn.
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