Hip twist (Pilates hip twist with stretched arms)

Leaning back on straight arms with the legs lifted together in a V, you circle both legs like a corkscrew while the chest stays lifted.

Leg circles (Pilates) family

Hip twist (Pilates hip twist with stretched arms)

Harder option

Leaning back on straight arms with the legs lifted together in a V, you circle both legs like a corkscrew while the chest stays lifted.

DemandHard

Equipment requiredFloor space

Muscle focusAbs · Hip flexors · Shoulders · Triceps · Adductors

Written instructions available. A verified 3D demonstration has not been built for this variation.

Source-researched guide. Clinical review is pending.

How to move

Sit and lean back onto straight arms, hands behind you, fingers pointing back or out. Lift both legs together into a V.
Breathe in and circle the legs down to one side.
Breathe out and sweep across and up the other side to the top.
Reverse the direction, keeping the chest open and the shoulders down.

Form cues

Keep the chest open and the shoulders away from your ears.
Move the legs as one.
Avoid: sinking into the shoulders, or a circle too big for your back to control.

Practice and cautions

3 each direction. A suggested starting point. No trial has tested this move on its own.

Mind your wrists and shoulders: with tight shoulders, bend the elbows and rest on the forearms. With lower back pain, go back to the corkscrew. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs, Hip flexors. Also: Shoulders, Triceps, Adductors.

Equipment

None: body weight and floor space.

Level

Advanced. See the easier and harder options above.

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Questions people ask

What muscles does the Hip twist (Pilates hip twist with stretched arms) work?

Mainly the abs and hip flexors, with help from the shoulders, triceps and adductors.

What equipment do I need for the Hip twist (Pilates hip twist with stretched arms)?

No equipment: your body weight and a little floor space.

Is the Hip twist (Pilates hip twist with stretched arms) good for beginners?

It is an advanced move. Build up to it with the Corkscrew (Pilates) first.

What is an easier alternative to the Hip twist (Pilates hip twist with stretched arms)?

Try the Corkscrew (Pilates). Both are written steps in the same progression.