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Oblique Side Twist

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Standing Twist


Primary Muscles:
 
Obliques, abdominals, hip and leg muscles and spinal erectors 

Side Bend Muscles

SecondaryMuscles: 
Core Muscles

 Level of Difficulty:  (2/10)   

Scale 2

 Repetitions: 
     • 
10-15 Reps - General toning
 
 
                                                                                

 Instructions  

  • Stand with your feet shoulder width apart and your knees slightly bent.  
  • Hold your chosen weight outstretched in front of you with both hands.  
  • Rotate your torso 90 degrees to the left, so that you’re facing the left side with your upper body but your feet and legs still face forward. 
  • T wist back through the centre point and round to the right 90 degrees past the starting position. 
  • Repeat the rotation back to the left and then to the right continuously for the required repetitions. 
Teaching Points  
  • Do not stop in the middle, continue rotating smoothly through in a continuous motion.
  • Do not rush through each repetition, control the rotation and engage the abdominals as you twist.
  • Maintain a good posture with shoulder back
  • Exhale as you twist to the side and inhale as you turn back in.                                       

                                                                     

 Adaptations 
  • Perform the exercise seated 
 Progressions 
  • Increase weight 
  • Decrease repetition speed