Pilates · Intermediate
Hip twist
Also called Hip twist with stretched arms, Pilates hip circles
The hip twist is an intermediate pilates mat exercise where you sit leaning back on your hands, lift your legs together, and draw circles with them. It challenges your abdominals, especially the obliques, while your arms and shoulders hold your chest lifted. Small, controlled circles count for far more than big ones.
How to do Hip twist
- 1Sit with your legs together in front of you and place your hands on the mat behind your hips, fingers pointing back or out to the sides.
- 2Press into your hands, lift your chest, and lean back with a long spine.
- 3Draw your belly in and lift your legs together to a diagonal, or bend your knees if that feels steadier.
- 4Inhale and sweep both legs down and to the right, keeping them together.
- 5Continue the circle down through center and around to the left.
- 6Exhale as your legs lift back up to the starting diagonal.
- 7Reverse the direction, and repeat for three to five circles each way.
Common mistakes and how to fix them
The shoulders sink up toward the ears.
Press your hands firmly into the mat and draw your shoulder blades down your back to lift your chest.
The circles get too big and the back arches.
Make the circles smaller and keep them above the point where your lower back starts to strain.
The torso rocks side to side with the legs.
Slow down and brace your belly so only your legs move while your chest stays still.
The elbows lock and the wrists strain.
Keep a soft bend in your elbows, and try turning your fingers out to the sides to ease your wrists.
Modifications
- Lower onto your forearms to take weight off your wrists.
- Keep your knees bent and circle your shins instead of straight legs.
- Tilt your bent knees side to side instead of drawing full circles.
Benefits
- Builds abdominal and oblique strength.
- Trains the arms and shoulders to support the upper body.
- Improves control of the legs and pelvis.
- Develops coordination between the breath and the movement.
Breath
Inhale as your legs circle down and around, and exhale as they lift back up to the top. Keep the breath smooth so the circle stays even.
Take care
Take care with wrist, shoulder, or lower back injuries, and keep the circles small if your back strains. Build control with single leg circles and the bent knee teaser first, and stop if you feel sharp pain.
Hip twist questions
What muscles does the pilates hip twist work?
The hip twist mainly works the abdominals and obliques, with the hip flexors helping to lift your legs. Your arms and shoulders work to hold your chest up.
How can I make the hip twist easier?
Lean back on your forearms, bend your knees, or make the circles smaller. You can also tilt your knees side to side until you are ready for full circles.
What is the difference between the hip twist and the corkscrew?
Both circle the legs together. The corkscrew is done lying on your back, while the hip twist is done sitting up and leaning back on your hands.
