MARLO ALLEVA: Torso twist good for all fitness levels
Our core is one of our most important sections of our body for keeping the rest of our body functioning well. That being said, it can be the easiest and the hardest area to work.
Easiest because nearly everything we do requires core isolation to some degree. And hardest because there are multiple key body positions to remember when we are focusing on core training.
Our move today is an isolated core twist. This exercise is focusing solely on your midsection. You can add a hand weight or medicine ball for extra resistance, or simply perform this exercise with only your body weight.
Getting started is fairly simple for all levels.
Begin this move by standing tall. Placing your feet in a wider stance with your toes facing forward, similar to beginning a squatting position. Holding your chest tall rotate your hips forward so much so that you feel your core engage.
Giving your knees a slight bend, create a light squat position as well.
At this point, you can grab your desired added weight, and tuck it in to your chest. Or clasp your hands together and hold them in at your chest.
Now, you are ready to move. Holding everything strong, and your focus completely on the midsection, begin to twist your upper body as far to one side as you can. Keep everything from your navel down square to the front.
Once you reach your fullest twist to one side, proceed to twist your core and upper body all the way to the opposite side. Be mindful to control this twisting motion with your total midsection.
If you need to feel this move a little stronger in the core, proceed to roll your hips more forward, creating more isolation. Or you can increase the amount of weight you are holding in your hands.
Shoot for at least 10 twists on each side for a total of 20 side to side movements.
Take a small break, readjust your body, and repeat this twisting motion.
Give yourself as many sets as you see fit, with a minimum of three sets.
This core exercise is great for all fitness levels because it is a standing movement. If your balance is slightly off, you can position yourself in the same fashion and sit on the edge of a chair.
One benefit is this move helps you focus on all the key body positioning that is required to focus on your middle.
Marlo Alleva, a fitness coordinator at Fontaine-Gill YMCA, can be reached at faluuzpa@msn.com
This article originally appeared on The Ledger: This week's workout
