Twisting

Twisting is the technique of the exercise:

1. Lie on your back, feet rest on the feet in the floor or stand on the bench. Bend your knees at an angle of 90 degrees. If you are using a bench, place your feet at a distance of 8-10 cm from each other and connect socks.
2. Put your hands behind your head, elbows directed inward. Tip: do not smykala fingers behind his neck.
3. Press the lower back to the floor to isolate the work of the abdominal muscles. This will be your initial position.
4. On the exhale, begin twisting, lifting shoulders off the floor, pushing the lower back into the floor as hard as you can. Shoulders should come off the floor no more than 10 cm, and the lower back should stay pressed to the floor. At the end of the movement to maximally tighten your abdominal muscles and pause. Tip: focus on slow, controlled movement. Help jerks or shocks.
5. After a pause to inhale slowly return to starting position.
6. Complete the required number of repetitions.

Variations: there are many options for twists. You can perform this exercise with free weights, the exercise ball or inclined bench.

Video exercise: