Alternate Obliques Pulse Twist Side Reach

Muscles worked

Setup

1. Sit on the floor with your knees bent and feet flat, hip-width apart.
2. Lean your torso back to a 45-degree angle until you feel your abdominals engage.
3. Extend your arms forward or hold them lightly in front of your chest with palms facing each other.

How to do it

1. Rotate your torso to the right and reach your left hand past your right thigh, exhaling as you twist.
2. Perform a small, controlled pulse at the end of the reach by moving your hand an extra 2-3 inches further to intensify the oblique contraction.
3. Inhale as you return to the center position with control.
4. Repeat the sequence on the left side, reaching your right hand past your left thigh, and continue alternating sides.

Form checklist

• Keep your chest lifted and avoid rounding your shoulders or lower back.
• Ensure your hips remain square and both sit-bones stay glued to the floor.
• Initiate the movement from your ribcage rather than just swinging your arms.
• Maintain the 45-degree lean throughout the entire set to keep constant tension on the core.

Pro tips

• Focus on 'wringing out' your midsection like a towel at the peak of the twist to maximize muscle fiber recruitment.
• Keep your neck neutral by following the movement of your hands with your gaze to ensure the thoracic spine is rotating properly.

Make it harder

• Lift your feet 2-3 inches off the ground into a boat pose to increase the stability demand on the lower abs.
• Slow down the pulse phase to a 2-second isometric hold to increase the time under tension for the obliques.

Frequently asked

What muscles does the alternate obliques pulse twist side reach work?

The alternate obliques pulse twist side reach primarily targets the abs and obliques, and also works the erector spinae, glutes, and quadriceps as secondary muscles.

What equipment do you need for the alternate obliques pulse twist side reach?

The alternate obliques pulse twist side reach requires no equipment — just your body weight.

Is the alternate obliques pulse twist side reach good for beginners?

Yes. The alternate obliques pulse twist side reach is a beginner-friendly movement and a strong foundation to build on.

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• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals