The Pilates Hip Twist is an advanced Pilates mat exercise. It demands a high level of control, coordination, and centering, three of the main principles of the Pilates method. Before attempting the Pilates Hip Twist, it’s best to master the Pilates Teaser and the Pilates Corkscrew exercises. The Hip Twist is a combination of these two mat exercises.  

In this blog post, we’ll cover the Hip Twist in greater detail, along with the benefits and how to do the Pilates Hip Twist at home.

What is the Pilates exercise Hip Twist?

The Pilates Hip Twist is an advanced Pilates mat exercise that builds on the foundation of the Teaser and Corkscrew. The Hip Twist begins in a v-sit Teaser position of the legs and torso; however, the hands are the mat behind the body. Ideally, arms are straight. However, this requires ample shoulder rotation and opening through the chest. An accessible modification is placing the forearms on the mat instead of the hands.

The movement of the Hip Twist is the same as that of the Corkscrew; however, it originates from a teaser position. From Teaster, circle the legs to the right, around to the left, returning to the Teaser position. While circling the legs, allow the opposite hip to lift off the mat a few inches. The powerhouse muscles retain control of the body while in full motion.

Pilates exercise Hip Twist benefits.

The Pilates Hip Twist mat exercise has several benefits. First, it builds deep powerhouse muscles in the core and hip stabilizers, which improves balance and reduces back pain. While holding the legs together and circling, the inner thighs, hip flexors, and quadriceps are strengthened.  Lastly, placing the hands or forearms on the mat behind you opens the chest and increases shoulder rotation. With increased mobility in the upper body, you can further reduce back pain and improve your posture.

Mentally, there are additional benefits to the Pilates Hip Twist. As an advanced Pilates mat exercise, you’ll engage in high concentration and coordination to complete the exercise. Like all Pilates exercises, Hip Twist is a mind-body exercise that may help reduce stress and improve mental well-being on and off the mat.

How to do Pilates exercise Hip Twist

Before learning the Pilates Hip Twist, have a solid foundation in the Teaser and Corkscrew. Hip Twist incorporates both movements.  

Prepare: Begin on the mat, sitting tall, legs straight in front, zipped together. Bring your hands behind your hips and place them on the mat. Fingers point away from your body.

Step 1: Engage your core muscles and lift your legs into a Teaser position.  Press your hands into the mat to prevent the chest from sinking.

Step 2: Circle the legs to the right to begin your circle. The left hip will lift slightly off the mat as the legs reach the right. Keep pulling the abs in to prevent the legs from falling.

Step 3: Continue to circle the legs down to the mat.  At the bottom of the circle, feet should stay a few inches from the mat.

Step 4: Continue circling to the left. The right hip will slightly lift off the mat. 

Step 5: Complete the circle, returning the legs to the teaser position.

Step 6: Repeat, circling to the left. 

Step 7: Complete 3 Hip Twist circles in each direction, alternating each side.

Modifications: If keeping your chest open is too difficult, place your forearms on the mat instead of your hands.

Challenge: Add a lower lift with the legs in between each leg circle.

The Pilates Hip Twist is a fun, challenging, advanced Pilates mat exercise. With consistent practice, you may master it yourself! The team at ProHealth Physical Therapy and Pilates can help you get there. Visit us in the Pilates studio in Peachtree City, Georgia or online. Book your class today!