ADVANCED
Another excellent, intense workout for the lower body, the Hip Twist demands control of the legs and directly targets the abdominal muscles.
Begin by sitting on the mat with your arms behind your body, supporting your weight. Legs should be parallel and raised to a high diagonal.
Inhale, engaging your abdominals and shoulders for stabilization.
Exhale, and start to bring the legs across the body to one side.
Exhale, continuing to circle the legs across the body and down as low as pelvic stabilization can be maintained.
Inhale, returning your legs to the starting position. Repeat four to six times.
ANNOTATION KEY
Bold text indicates active muscles
Gray text indicates stabilizing muscles
* indicates deep muscles
DO IT RIGHT
LOOK FOR
• Lengthening through your legs as you move from side to side.
• Pressing up out of your shoulders to better engage your torso.
• Elongating your neck.
AVOID
• Tensing your neck and shoulder muscles.
BEST FOR
• tensor fasciae latae
• rectus femoris
• vastus lateralis
• sartorius
• biceps femoris
• gluteus maximus
• gluteus medius
• iliotibial band
• vastus medialis
• vastus intermedius
QUICK GUIDE
TARGET
• Abdominal muscles
BENEFITS
• Strengthens all four abdominals against gravity and weight of legs
NOT ADVISABLE IF YOU HAVE
• Back pain
• Hip instability