1. Starting Position:
- Sit on the edge of the padded stool with your feet flat on the ground. Keep your knees bent and your feet hip-width apart.
- Lean back slightly so your torso is at a 45-degree angle to the floor. This position engages your core.
- Keep your back straight and avoid slouching.
2. Hand Positioning:
- Clasp your hands together in front of your chest. You can also hold a light weight or medicine ball for added resistance if you feel comfortable.
3. Performing the Twist:
- Engage your core muscles.
- Begin the movement by twisting your torso to the right. Your arms should follow the motion as you turn to keep your hands in front of your chest.
- Hold the position for a brief moment, feeling the stretch in your obliques.
4. Return to Center:
- Slowly twist back to the starting position, facing forward.
5. Twist to the Other Side:
- Now, twist your torso to the left, holding the position briefly again.
- Return to the starting position once more.
6. Repetitions:
- Continue alternating sides for 10-15 repetitions on each side, or perform for 30 seconds to 1 minute depending on your fitness level.
7. Breathing:
- Inhale as you return to the center and exhale as you twist to each side.
Tips:
- Keep movements controlled to maintain the engagement of your core.
- Avoid using momentum; the focus should be on your abdominal muscles doing the work.
- If at any point you feel strain in your lower back, stop the exercise and ensure your form is correct. Adjust your lean back if needed.
Ending the Exercise:
- After completing your sets, carefully stand up from the stool to avoid any dizziness or imbalance.
