Sit Ups + Twist Sit Ups
Sit ups + twist sit ups is a bodyweight compound core exercise combining a full sit-up with an alternating trunk rotation. The added twist recruits the obliques in addition to the rectus abdominis for complete abdominal training.
How to do it
- Lie flat on your back with knees bent, feet flat, and hands behind your head.
- Curl up into a full sit-up position.
- At the top, rotate your torso to the right, bringing your left elbow toward your right knee.
- Return to center, then slowly lower back to the starting position.
- Alternate the twist direction each rep and continue for the desired repetitions.
Form cues
- Keep your lower back pressed into the floor.
- Engage your abs before lifting your torso.
- Rotate from your ribcage, not your neck.
- Control your descent all the way down.
Breathing: Exhale as you sit up and twist to the side, and inhale as you lower yourself back down to the floor.
Common mistakes
- Pulling on your neck with your hands, which can cause strain instead of working your abs.
- Using momentum to swing up, which reduces muscle engagement and stresses the lower back.
- Rushing through the twist, which prevents you from fully engaging your obliques.
Muscles worked
Primary: abs. Secondary: obliques, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 10–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Take care if…
- If you have lower back discomfort, ease off or choose a gentler core option.
- If you feel sharp pain in your neck or spine, stop immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if I feel this in my lower back?
Stop and rest. Your hip flexors or lower back might be taking over. Try a regression like half sit-ups to keep the focus on your abs.
How many times a week can I do sit ups with twists?
2 to 3 times a week is plenty for recovery and strength building, allowing your core muscles time to repair.
Do I need any equipment for this exercise?
No equipment is needed; it is entirely bodyweight-based and can be done comfortably on a mat at home.