1. Equipment Needed: None (bodyweight exercise).
2. Starting Position:
- Stand with your feet hip-width apart and knees slightly bent.
- Keep your core engaged and shoulders relaxed.
- Place your hands behind your head, fingers intertwined, or simply rest your hands on your hips.
3. Movement:
- Hinge at your hips and lower your torso forward, keeping your back straight. Your chest should move towards the floor.
- As you lower your torso, rotate your hips to one side (to the right or left), allowing your torso to twist.
- Keep your knees soft and focus on maintaining a straight back throughout the movement.
- When you reach the lowered position, pause briefly and engage your glutes to help lift your torso back to the starting position.
4. Returning to Start:
- Return to the upright position while twisting back to the center.
- Squeeze your glutes at the top and ensure you stand tall.
5. Repetitions:
- Perform 10-15 repetitions, and then switch to the other side for another set.
6. Tips for Beginners:
- Start with a slow and controlled motion to avoid strain.
- Focus on your form rather than the number of repetitions.
- If you feel any discomfort in your lower back, shorten the range of motion.
