How to Do the Yoga-with-Weights Twister Exercise - dummies

How to Do the Yoga-with-Weights Twister Exercise

By Sherri Baptiste, Megan Scott

No, the yoga-with-weights Twister doesn’t mean you need to plan a party and call your friends. This Twister is a squeeze-and-soak exercise, which means that it massages and squeezes your inner organs. The Twister strengthens and tones your waistline, legs, back, and abs. And in order to make you the best twister at your next party, this exercise works your spine to give it more flexibility.

You need both hand weights and ankle weights for this exercise. Follow these steps to get going:

  1. Lie on your back with your knees bent and tucked together high into your chest and your arms straight out from your shoulders in a T position; hold the hand weights with your palms facing upward.

    This is the starting position. The higher into your chest you can tuck your knees, the better. Flex and press through all four corners of your feet.

    Holding the hand weights in the T position works as a counterbalance, and the position keeps your collarbones and shoulder blades wide so you have a greater range of motion from side to side.

  2. Exhaling to a count of four, slowly move your joined knees to the right until your right knee touches the floor.

    Make sure your knees are stacked one on top of the other. Don’t drop your legs; control their downward motion by concentrating on your four-count breathing.

    As you move your legs to one side, keep your opposite shoulder on the ground.

  3. Inhaling to a count of four, slowly lift your joined knees back to the starting position.

    Sculpt your belly in and up as you lift. By contracting your abdominal muscles and keeping them engaged, you give support to your legs.

If you experience discomfort in your lower back, do this exercise without the ankle weights.

Do this exercise six to eight times on each side of your body, pause to rest, and then do another six to eight repetitions on each side of your body.