Please note that these exercises are to be only preformed with consultation with an Integra Trainer.
Adding some twists to your routine will protect your spine and strengthen your hips and torso – and they help whittle your waist.
Get those abs burning and try out this workout with a twist!
1. Feet-up medicine ball twists (or any weighted object)
Why? Helps control rotation in your lower torso and hips.
How? Sit on the ground, holding a light medicine ball (5kg for men, 3kg for women), knees at 90 degrees. First try with your feet on the ground. Once you have perfected this, lift your feet. Lean back about 30 degrees. Hold the ball about 20cm from your stomach, elbows by your ribs. Rotate your torso and the ball to the left, then the right. Start small until you can rotate so the ball almost touches the ground.
Sets and reps: 2-4 sets of 12-30.
2. Side bridge twists
Why? side bridge twists work the core and obliques to help tone your abs.
How? Lie on your side, leaning on your elbow, forearm pointing forward. Brace your core, front and sides. Raise your body to form a straight line from shoulder to feet. Reach up with your top arm, then sweep the arm down across your body. Reach under your torso as far as you can. Untwist and take your arm back up to the start.
Sets and reps: 2-4 sets of 8-20 each side.
Why? Great for toning your stomach.
How? Assume a push-up position, feet shoulder-width apart, chest over hands, gaze forward. Lift your right foot and draw the knee towards your left elbow. Keep your torso long. Control the rotation in the hips. When the thigh is vertical, pause, then bring the foot back to the start. Alternate feet on each rep. Move slowly; each rep should take 3-4 seconds.
Sets and reps: 2-4 sets of 8-20.
4. Band twists
Why? An isometric move (stationary with a contraction) for balance.
How? Attach a band to a horizontal anchor at about chest height. Hold it with both hands. Stand side-on to the anchor point so the band is tight. Extend your arms in front of your chest. Take one step laterally away from the anchor point so the tension on the band is stronger. Hold. Your body will want to twist back towards the anchor but you need to fight to keep your hands in position.
Sets and reps: 2-4 sets of 10-30-second holds each side.
Why? Helps train your core for lifting.
How? Hold a 2kg-5kg medicine ball (or a weighted object) in both hands. Twist and take the ball, arms straight, to outside your left calf. Keep your spine long by sticking your butt out. Sweep up and diagonally, arms straight, across your body, to end past your right ear (pictured). Track the move back to the start. Do all reps on this side, then switch.
Sets and reps: 2-4 sets of 6-12 each side.