Straight leg twists are a core exercise that improves spinal mobility and strengthens your obliques. Here's how to perform them correctly:
Performing a Straight Leg Twist
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Starting Position: Begin by lying on your back with both legs extended straight out. Your arms should be extended out to the sides, forming a "T" shape with your body. Keep your spine flat on the floor.
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Bend One Leg: Bend one knee and place that foot flat on the floor, close to your opposite hip. This leg will provide stability.
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Twist and Engage: Now, twist your torso, bringing your opposite shoulder towards your bent knee. At the same time, use your core muscles to control and drive the movement, avoiding momentum. Extend your arm in the direction of the twist.
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Elbow Placement (Optional): For added stability and to deepen the stretch, you can place your elbow on the outside of your bent knee. This anchors the rotation.
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Head and Neck Alignment: Let your neck and head naturally follow the rotation of your torso. Avoid forcing any unnatural movements.
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Controlled Return: Slowly and deliberately return to the starting position, reversing the twist in a controlled fashion. Repeat on the other side.
Important Considerations
- Core Engagement: Focus on using your core muscles to control the movement. Avoid using momentum or jerky movements.
- Breathing: Inhale as you begin the twist and exhale as you return to the center.
- Range of Motion: Start with a smaller range of motion and gradually increase it as you get more comfortable and your core strength improves. Listen to your body and don’t force the twist beyond a comfortable range.
- Proper Form: Maintaining correct form is crucial to prevent injury. If you are unsure about proper technique, consider consulting a qualified fitness professional.
The provided reference describes a slightly different variation focusing on the positioning of the leg and elbow. This variation, while similar, emphasizes using one leg bent to support the twist. The instructions above are a more generalized approach that allows for slight variations in leg position.
