Seated Twist Machine

Sit on the seat, place your feet on the footplate, and hold the handles in front of your chest with both hands. Keep your upper body facing forward and brace your core and sides to prepare for the rotation.

Keep your upper body and arms still and slowly rotate your hips and legs to one side together with the seat. Unlike the torso rotation machine, where your upper body turns, here your lower body moves, so think of your sides turning your pelvis.

Pause briefly at the end of the rotation, then slowly return to center. Move through the same range and speed on the other side, controlling the return all the way.

Focus on your sides holding tension as your pelvis rotates, pauses, and returns. If your arms work harder than your sides, lower the weight and hold the handles more lightly.

Pulling on the handles and letting your upper body rotate along greatly reduces oblique engagement. Do not whip the seat around with momentum; control the entire range slowly.

Exhale as you rotate and inhale as you return to center. Brace your sides again with the exhale to feel the contraction more clearly.

Start with a small range and first check whether you can pause at each endpoint. Once you can control the pauses, gradually increase the range and weight.