What It Is
Also known as a Mason Twist or Russian Twist, a Core Twist is an exercise that utilizes the obliques and other trunk muscles to rotate from the torso, while maintaining a neutral spine.
Why It’s Important
Basics are Building Blocks
The twist is one of the seven basic kinetic movements of the human body. By mastering a core twist exercise, you will be able to correctly engage your abdominal muscles during movements which are key to dynamic stability exercises. As you build upon your success with the exercise, you can advance to other trunk exercises that were once difficult for you.
Aids in Functional Movement Through Your Torso
There are a wide variety of movements where it is important to twist through your torso while keeping your core engaged to prevent injuries as well as increase power for a particular movement. For example, if you are sitting at your desk with improper posture and not engaging your core you create undo stress on the lower back that could lead to injuries as you twist from your computer screen to the phone on your desk. When it comes to a golf swing, a strong core
with an increased range of motion can lead to a more powerful and accurate swing.
How To Do It
Sit on a mat with a weighted piece of equipment. Pull your shoulders back, puff your chest out, and engage your core by pulling your belly button in and up. Place feet or heels on floor, knees bent, and lean upper body backwards to the angle you feel your core engage in order to hold yourself upright. Hold weight with bent arms in front of you, and while maintaining a neutral spine, you will twist through your torso and bring the weight from hip to hip. Tip: Face forward throughout the exercise to focus on twisting from your abdomen and not simply moving your shoulders.
Modify It
If you are unable to get on the floor to perform the core twist then you can do the same movement from an elevated surface like a bench. If you are finding it difficult to isolate the twisting movement through your torso then try a standing reach back exercise. By using an object for a target like a table or stability ball (placed behind you), then you can practice reaching behind you and twisting through your torso.
Power It Up
Increase the difficulty of a core twist movement by picking up your feet in a boat or pike posed position. By decreasing your base of support, you will have to concentrate on utilizing your stabilizers to keep your body still as you twist with your torso.
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Sole Shaping Blog is written by a nationally certified personal trainer, however, the topics and information given might not be specific for your health and wellness needs. The blog is intended for informational purposes only and not direct health advice. Consult with a doctor before beginning an exercise program or changing your nutritional diet. The blog is accurate and true to the best of my knowledge, but omissions, errors or mistakes may occur.
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