The seated sidewinder, formerly known as the seated trunk rotation, is a great warm-up move. Starting your workout with some spinal rotations wakes up the abs while prepping back for twisting exercises, like the wood chop on the cable pulley machine. Plus the leg position lengthens the hamstrings; that's three major benefits in one move!
- Sit on the ground with your legs extended out in front of you, and lean ever so slightly forward.
- Keeping your elbows relaxed, lift your hands so they are even with the bottom of your rib cage.
- Pull your navel to your spine, and twist slowly to the right touching the floor by your hip. The movement is not large and comes from the ribs rotating. Inhale through center and rotate to the left. This completes one rep.
- Do three sets of 12 reps each.