Bench Exercises: Single Side Seated Trunk Twist

If you’re one of the many people who like bench exercises, then the single sided seated trunk twist may be something that would be a great addition to your workout routine. Not only is it simple and easy to do, but it requires very little equipment. This exercise works your core muscles and is perfect if you are working towards toning and strengthening your mid section.

Single Side Seated Trunk Twist

  • Step 1: Grab a weight plate that you can easily hold in your hands, remembering that you will be moving your body while holding onto it. You don’t want it to be too heavy because you run the risk of over-working your muscles and hurting yourself.
  • Step 2: Sit on the edge of your exercise bench, placing yourself about a comfortable two inches or so from the edge. Hold the weight plate in front of you with your hands on opposite sides, lifted around five inches away from your body so your arms are bent. Don’t allow the weight plate to touch your legs or rest on any part of your body.
  • Step 3: Lift your legs and bend your knees so your feet are roughly at the same height as your weight bench. You want your feet to touch and your knees to be lifted to rest roughly at chest height. Keep your back straight, but lean back a little.
  • Step 4: Without moving your legs, turn to one side and bring the weight plate with you, moving to the side until the weight plate is nearly as low as the weight bench at it’s lowest point. Hold for no more than a second.
  • Step 5: Pull back up, still keeping your legs as still as possible. Of course your legs will move a little shakily as you move and this is alright, but you should try to keep them as still as possible. Once in the beginning position again, hold for no more than a second and then repeat the process. This exercise can be done 12 to 15 times for each side.

Adding Intensity

For more advanced muscle toners, you can do this exercise in more than one set. You can also do more than 15 for each set, though you should never try to do too many. Twenty five per rep should do fine.

Muscles Affected by This Exercise

This exercise works your core muscles and is especially effective for toning and strengthening your entire mid section. Both your obliques and upper abs are worked in this exercise, with the obliques being the primary muscles worked and toned with the upper abs as secondary muscles toned and worked.

You should always talk to your doctor before beginning any kind of advanced workout routine and never do too much at one time. Don’t stress your body by doing too many of any exercise, including single side seated trunk twists, and never use more weight than you can handle. There are safety risks associated with dropping it, as well as the possibility of straining or pulling muscles from over-working them.


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