How to perform vertical twists
Level: Medium
Advantages
The rectus abdominis muscle is the main target of basic twisting. Vertical leg twists not only increase the load on the rectus abdominis muscles, but are also effective for engaging the extensor muscles of the lower back, transverse abdominal muscles, and even the external oblique and internal oblique muscles.
Strengthening your core muscles will boost your metabolism, which is key to burning fat throughout the day, even when you're not exercising. Vertical twists help improve balance and posture by engaging the muscles along the spine.
Step-by-step instructions
Lie back on a mat or other comfortable surface.
1. Put your hands behind your neck.
2. Lift your legs up, stretching them perpendicular to the floor, slightly bending your knees. Keep your lower spine flat on the floor.
3. Tighten your abs before the exercise.
4. Start by slowly flexing your upper body, lifting your shoulder blades off the floor. Exhale as you move upward. Keep your legs straight and pointing upwards; do not allow them to waver or deviate to the side.
5. Continue to lift the body up using the cortex muscles. Do not move your head by pulling on the neck, and keep your chin up.
6. When the shoulder blades are off the floor, pause and hold this position for a moment (or longer if you can).
7. Start slowly lowering your upper body. Inhale in a downward motion. Don't let your feet sway and don't let them fall to the floor. The descent should be slow and controlled.
8. Keep your feet in a fixed starting position.
9. Do 3 sets of 12-16 reps.
Common mistakes
Avoid these mistakes to get the most out of this exercise and avoid stress or injury.
Swinging legs
Use the cortex muscles to prevent leg movement. You can't let them lean to the side, otherwise you might pull your back. If you find that your legs are bulky and difficult to control during the climb, you can cross them to stabilize the position.
The position of the head and neck
Your neck should always be in line with your torso. Don't pull your head or neck to lift your shoulders off the ground. Hands should only be placed carefully behind the head. Lift your chin while lifting your upper body. Do not tilt your head forward, this may cause strain on the neck. It also means that your abs do less work as you try to do part of her upper body and back.
Using the moment of movement
The movement should be due to the contraction of the press, and not due to the rocking forward of the upper body and the use of momentum.
Modifications and variations
Twisting is an exercise that can be done in different ways to make it more accessible as you build up body strength or work out your muscles in different ways. It is important to use a mat or other soft surface under your back - resting your spine on a hard floor can be very uncomfortable and even painful.
Need a modification?
If you can't fully get up when you start, stretch as far as you can and slowly return to the starting position. As you practice, you will become better.
Ready for the challenge?
Instead of supporting your head with your hands, you can extend your arms to your toes while twisting.
For a more difficult task, place a weight on your chest or hold it behind your head.
Safety and precautions
If you have back or neck problems, talk to your doctor or physical therapist about whether twists are suitable for you. If you do not follow the correct technique, they can squeeze the spine and overload the neck. Avoid this exercise after the first trimester of pregnancy.
