1. Starting Position:
- Stand tall with your feet shoulder-width apart.
- Engage your core by tightening your abdominal muscles.
- Raise your arms up so that your elbows are bent at a 90-degree angle and your hands are at head height, palms facing forward.
2. Movement:
- Begin by twisting your torso to the right while keeping your hips facing forward. Allow your right elbow to move toward your left knee.
- As you twist, engage your oblique muscles (the side muscles of your abdomen).
- Return to the starting position, facing forward.
3. Repetition:
- Now twist to the left, bringing your left elbow toward your right knee.
- Again, ensure your core is tight and control the movement as you return to the center.
4. Plyometric Addition:
- After returning to the center, jump slightly while twisting to the right again, engaging your core as you land.
- Repeat the jump twist to the left.
5. Breathing:
- Exhale as you twist and jump, and inhale as you return to the center.
6. Repetitions:
- Aim for 10-15 repetitions on each side, or perform for 30-60 seconds, depending on your fitness level.
7. Cool Down:
- After finishing, stand still for a moment and take a few deep breaths to relax your body and heart rate.
