The bent leg twist is performed by lying on your back and rotating your bent legs to the left and right. Here's how to do it:
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Starting Position: Lie on your back with your knees bent and feet flat on the floor. Your arms should be extended out to the sides, palms down, for balance.
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Engage Core: Tighten your abdominal muscles. This helps stabilize your spine and protect your lower back.
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Twist to One Side (e.g., Right): Keeping your shoulders flat on the floor, slowly lower both bent knees to the right side as far as is comfortable. You should feel a gentle stretch in your lower back and obliques.
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Return to Center: Slowly bring your knees back up to the starting position, engaging your core to control the movement.
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Twist to the Other Side (e.g., Left): Repeat the movement, lowering your bent knees to the left side.
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Continue Alternating: Continue alternating sides, twisting to the right and then to the left.
Important Considerations:
- Control the Movement: Avoid jerky or fast movements. The bent leg twist should be a slow, controlled exercise.
- Listen to Your Body: If you feel any pain, stop immediately.
- Breathing: Breathe deeply throughout the exercise. Inhale as you return to the center, and exhale as you twist to the side.
- Range of Motion: Only twist as far as you comfortably can. Don't force the movement.
- Repetitions: Aim for 10-15 repetitions on each side.
