Torso Twists
Step 1 - Stand with feet shoulder-width apart, arms crossed over chest
Step 2 - Rotate your torso to the right, keeping your hips facing forward
Step 3 - Return to centre, then rotate to the left
Step 4 - Continue alternating sides with controlled movement
Recommended Sets & Time:
Beginner: 2 sets of 10 twists each direction, 15 seconds rest
Intermediate: 2-3 sets of 12 twists each direction, 10 seconds rest
Advanced: 3 sets of 15 twists each direction, 10 seconds rest
What to Focus On:
Spinal rotation - You should feel your spine rotating while your hips stay still
Core activation - Your obliques should be gently working to create the rotation
Hip stability - Keep your hips and legs facing forward throughout the movement
Controlled tempo - Move with control, don't use momentum to swing back and forth
Modifications:
Easier: Make smaller rotations or place hands on hips instead of crossing arms
Harder: Hold a light object while twisting or pause briefly at each side
