Twisted Sit-ups
Twisted sit-ups are a bodyweight core exercise targeting the obliques, with secondary engagement of the abs and hip flexors. They combine the sit-up movement with a rotational twist to effectively train the lateral core musculature and improve rotational strength.
How to do it
- Lie flat on your back with your knees bent and feet flat on the floor.
- Place your hands behind your head with elbows pointing outward.
- Engage your core and curl your torso upward, simultaneously rotating your right elbow toward your left knee.
- Lower back to the starting position, then curl up again and rotate your left elbow toward your right knee.
- Continue alternating sides for the desired number of repetitions.
Form cues
- Keep your feet flat on the floor.
- Breathe out as you curl and twist.
- Lift your shoulder blades completely off the ground.
- Control the descent on the way down.
Breathing: Exhale as you curl and twist upward, and inhale as you lower back down to the starting position.
Common mistakes
- Pulling on your neck with your hands, which can cause strain instead of working your core.
- Relying on momentum to sit up rather than using slow, controlled muscle engagement.
- Rushing the movement, which reduces the time your obliques spend under tension.
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 45–60 s
Build muscle
3 sets × 8–12 reps per side, rest 60–90 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel lower back discomfort, ease off and reduce 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 lower back stay flat on the floor?
Your lower back will naturally lift slightly as your torso curls upward, but focus on articulating through your spine rather than jerking.
How often can I do twisted sit-ups?
2 to 3 times per week is a great starting point to allow your abdominal muscles adequate recovery.
What if I feel this in my neck?
Support your head lightly with your fingers rather than interlocking them, and make sure your chest is leading the movement.