Standing Ab Twist

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees to stabilize your base.
2. Place your hands behind your head with elbows flared out, or extend your arms straight out in front of your chest at shoulder height.
3. Engage your core by pulling your navel toward your spine and maintaining a neutral pelvis.

How to do it

1. Exhale as you slowly rotate your torso to one side, focusing on moving from the waist while keeping your hips facing forward.
2. Inhale as you return to the center starting position with a controlled tempo.
3. Repeat the movement to the opposite side, alternating sides for the duration of the set.
4. Maintain a steady rhythm, ensuring the rotation comes from the midsection rather than the shoulders.

Form checklist

• Keep your hips locked forward; do not let them rotate with your upper body.
• Maintain a tall, upright posture and avoid leaning forward or backward.
• Ensure your head and neck follow the line of your chest to avoid neck strain.
• Avoid using momentum or swinging your arms to generate the twist.

Pro tips

• Imagine your spine is a central axis and you are 'wringing out' your midsection like a wet towel.
• Pause for a split second at the end of each rotation to maximize the peak contraction in the obliques.

Make it harder

• Hold a light weight or medicine ball at chest height to add rotational resistance.
• Perform the movement while standing on one leg to significantly increase the demand on your deep core stabilizers.

Frequently asked

What muscles does the standing ab twist work?

The standing ab twist primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the standing ab twist?

The standing ab twist requires no equipment — just your body weight.

Is the standing ab twist good for beginners?

Yes. The standing ab twist is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 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