Rotational twists with a resistance band is a great exercise for targeting the muscles in your core, particularly the obliques. Here are step-by-step instructions on how to perform rotational twists with a band:
Video Instructions On How To Do Rotational Twists with Band
Equipment Needed:
- Resistance Band: Choose a band with suitable resistance. The band should be secured to a fixed anchor point at about chest height.
Instructions:
- Setup:
- Attach one end of the resistance band to a fixed anchor point at chest height.
- Stand facing the anchor point and hold the other end of the band with both hands, arms extended straight in front of you.
- Starting Position:
- Stand with your feet shoulder-width apart and engage your core.
- Keep a slight bend in your knees, maintain a neutral spine, and stand tall.
- Twisting Movement:
- Exhale and rotate your torso to one side, bringing your hands and the band across your body.
- Allow your hips to follow the rotation, but keep them stable without excessive movement.
- Twist as far as comfortably possible while maintaining good form and control.
- Return to Center:
- Inhale as you slowly return to the starting position, resisting the pull of the band.
- Keep the movement controlled and deliberate, engaging your core throughout.
- Repeat on the Other Side:
- Perform the same twisting movement in the opposite direction.
- Exhale as you rotate, inhale as you return to the center.
- Repetitions:
- Aim for 10-15 repetitions on each side, depending on your fitness level and the resistance of the band.
- Sets:
- Start with 2-3 sets and gradually increase as your core strength improves.
Tips:
- Focus on the quality of the movement rather than speed.
- Keep your core engaged throughout the exercise to protect your lower back.
- Control the band at all times to prevent it from snapping back.
Note: If you experience any pain or discomfort during this exercise, stop immediately and consult with a fitness professional or healthcare provider. This exercise may not be suitable for individuals with certain back or spinal conditions. Always prioritize safety and proper form during your workouts.
