Cable Seated Twist

The Cable Seated Twist is a dynamic and effective exercise that targets your core muscles, primarily the obliques. This exercise is commonly performed using a cable machine, which allows for adjustable resistance and provides a constant tension on the muscles throughout the movement. To perform the Cable Seated Twist, you start by sitting on a bench facing a cable machine, with your feet firmly planted on the ground and your knees slightly bent. Grab the handles of the cable machine with both hands, keeping your arms extended in front of your chest. This is your starting position. From here, engage your core muscles by pulling your navel towards your spine. Slowly rotate your torso to one side, using the resistance from the cable machine to guide the movement. Make sure to initiate the twist from your waist, not your shoulders, and keep your back straight throughout the exercise. Pause for a moment at the end of the rotation, feeling the contraction in your obliques. Now, reverse the motion and twist your torso in the opposite direction, maintaining control and stability. Aim to perform the exercise in a smooth and controlled manner, focusing on the quality of the movement rather than speed. Each repetition should be performed for a desired number of sets and reps, depending on your fitness level and goals. The Cable Seated Twist can be a great addition to your core workout routine, as it not only helps in developing a strong and stable midsection but also enhances rotational strength and flexibility. Remember to adjust the cable machine's weight according to your strength level, and always listen to your body to prevent any discomfort or pain. Enjoy the benefits of this exercise and challenge yourself to progress over time!

Instructions

• Sit on a stability ball or bench facing a cable machine.
• Attach a D-handle to the cable machine at shoulder height.
• Hold the handle with both hands and extend your arms in front of your chest.
• Rotate your upper body to one side while keeping your hips and lower body stable.
• Return to the starting position and repeat the movement to the other side.
• Keep your core engaged throughout the exercise and exhale as you twist.
• Perform 2-3 sets of 10-12 repetitions on each side.
• Adjust the weight according to your fitness level and gradually increase it over time.
• Remember to warm up before starting the exercise and stretch afterwards.

Tips & Tricks

• Engage your core muscles throughout the exercise for increased stability and control.
• Keep your back straight and avoid rounding your shoulders.
• Start with lighter weights and gradually increase the resistance as you become more comfortable with the movement.
• Focus on controlled and fluid motions rather than using momentum to twist.
• Inhale as you twist to one side and exhale as you come back to the starting position.
• Use a wide range of motion to fully engage your oblique muscles.
• Keep your feet planted on the ground and maintain a stable seated position.
• If you experience any discomfort or pain, stop the exercise and consult with a fitness professional or healthcare provider.
• Incorporate this exercise as part of a well-rounded workout routine that includes cardiovascular exercise, strength training, and flexibility training.
• Remember to warm up your body before performing any exercise.