A seated rotation with the legs together and the arms wide: the trunk turns to each side in a controlled pulse while the pelvis and legs stay completely still.
What this exercise works
Muscles
obliques · erector spinae · transverse abdominis
Goals
mobility
Equipment
No equipment
Category
Stretching
Difficulty
intermediate
Demonstration
Step 1
Step 2
How to perform the movement
Sit tall with the legs straight and together, feet flexed, arms out to the sides at shoulder height.
Grow tall through the spine and press both sit bones into the floor.
Rotate the trunk to one side as far as the hips stay square, then return to the centre.
Rotate to the other side in the same way.
Keep alternating for the desired number of repetitions.
Technique cues and common mistakes
The legs are the anchor: if one foot slides forward, the pelvis has moved.
Lengthen upwards before each rotation instead of sinking into it.
Turn the head with the trunk rather than leading with it.
From guide to workout
Put this exercise into your week
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