Here at CrossFit Sacramento we do seated twists most days.
We sub these in for sit ups all the time and most of you feel guilty leaving without doing some no matter what we tell you about mid-line stabilization and talk about how the WOD exercises almost all work your from your core to extremity.
Gluttons for punishment!
Anyhow…to do them -
Sit down on the floor (you might want to experiment with pads of varying thickness) with your legs out in front of you and bent at a 90° angle with your feet on the floor. Lean back to a 45° angle, raise your feet up a 3-6 inches and touch the med ball to the floor. Bang out reps in a 1-1, 2-2, 3-3 count. Maintain the back angle, keep your legs up and keep up what is a brisk pace for you. Your long term goal is to the reps assigned unbroken (all in a row)
Note- If you’re coming back off a layoff or this is a new movement for you, you are going to want to scale the reps back from the normal 50 to 25-30 lest you have a hard time rolling over in bed 48 hours or so later.