Pilates Spine Twist
CoreStretchingIntermediateNo equipment
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.
How to do it
- 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.
Tips
- 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.
Muscles
Primary: Obliques
Secondary: Erector spinae, Transverse abdominis
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