Spine twist (Pilates)

Sitting very tall with the legs together and arms out wide, you turn the rib cage to one side in small pulses while the hips stay square, then return.

Seated spine work (Pilates) family

Spine twist (Pilates)

Easier option

Sitting very tall with the legs together and arms out wide, you turn the rib cage to one side in small pulses while the hips stay square, then return.

DemandEasy

Equipment requiredFloor space

Muscle focusAbs · Back · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Sit tall, legs straight and together, feet flexed, arms out at shoulder height just in front of the body.
Breathe in and lift taller.
Breathe out and turn from the waist to the right in two or three growing pulses, the head turning with the chest.
Breathe in and return to the middle.
Repeat to the left and keep alternating.

Form cues

Grow taller before you turn.
Turn the head with the chest.
Avoid: leaning back, one hip shifting forward, or turning only the arms.

Practice and cautions

3 to 4 each side (the classical sequence uses 3). A suggested starting point. No trial has tested this move on its own.

Generally gentle; keep the twist within a pain-free range. Sit on a block, cross-legged or on a chair if sitting with straight legs makes you slump. 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, Back. Also: Shoulders.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

Similar moves

Spine stretch forward (Pilates spine stretch) demonstrated on the 3D figure

3D demoSpine stretch forward (Pilates spine stretch)Beginner · No equipment

Mermaid (Pilates seated side bend) demonstrated on the 3D figure

3D demoMermaid (Pilates seated side bend)Beginner · No equipment

Hip twist (Pilates hip twist with stretched arms)Advanced · No equipment

Wall roll-down (wall Pilates)Beginner · A wall

Roll-over (Pilates roll-over with legs spread)Advanced · No equipment

Boomerang (Pilates)Advanced · No equipment

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Questions people ask

What muscles does the Spine twist (Pilates) work?

Mainly the abs and back, with help from the shoulders.

What equipment do I need for the Spine twist (Pilates)?

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

Is the Spine twist (Pilates) good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Saw (Pilates).

How do I make the Spine twist (Pilates) harder?

Progress to the Saw (Pilates), or add load, range or slower lowering once your form is solid.