Twist Sit Ups
Twist sit ups are a bodyweight core exercise targeting the obliques. Adding a rotational element to the sit-up increases lateral abdominal engagement and promotes rotational core strength.
How to do it
- Lie flat on your back with knees bent, feet flat on the floor, and hands behind your head.
- As you curl up, rotate your torso and bring your right elbow toward your left knee.
- Return to the starting position and repeat, this time bringing your left elbow toward your right knee.
- Continue alternating the twist direction each repetition.
- Repeat for the desired number of repetitions.
Form cues
- Keep your lower back pressed into the floor.
- Exhale as you lift and twist your torso.
- Lead the movement with your shoulder, not just your elbow.
- Control the descent on the way back down.
Breathing: Exhale deeply as you curl and twist upward, and inhale as you return to the starting position.
Common mistakes
- Pulling on your neck with your hands strains the cervical spine.
- Using momentum to bounce up instead of using core strength reduces muscle engagement.
- Rushing through the reps prevents you from fully contracting the obliques.
Muscles worked
Primary: obliques. Secondary: abs, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per side, rest 60 s
Lose weight
3 sets × 12–15 reps per side, rest 45 s
Build muscle
3 sets × 8–12 reps per side, rest 60 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel lower back discomfort, ease off or shorten your range of motion.
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
Should my feet stay flat on the floor?
Yes, keeping your feet flat helps anchor your lower body and prevents your hips from lifting too much.
Why do I feel this in my neck?
You are likely pulling on your head with your hands. Rest your fingers lightly behind your ears and let your core do the lifting.
How many times a week should I do twist sit ups?
2 to 3 times per week is plenty for recovery and core development.