Sit on the floor with your knees bent, feet flat, and lean back until your torso is at about a 45-degree angle.
Clasp your hands together in front of your chest or hold a weight for added resistance.
Lift your feet slightly off the floor if desired for greater challenge, balancing on your sit bones.
Rotate your torso to the right, bringing your clasped hands or the weight toward the floor beside your hip.
Reverse the rotation and twist to the left side in a controlled manner.
Continue alternating sides for the desired number of repetitions.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10 reps per side | Form mastery, neural adaptation |
| Intermediate | 4 sets of 15 reps per side | Hypertrophy, moderate loading |
| Advanced | 4 sets of 20 reps per side with weight | Strength, high intensity/volume |