The twist board is a balance tool for working your core, legs and arms. It is a small, disk-shaped unit that twists. Working out on the twist board challenges your core, including your abs and lower back. These muscles must stabilize your body on the unstable surface of the twist board. Use the twist board to work your body in a new, challenging way.
Plank
A plank is a simple, but challenging, exercise for your core. It works your ab muscles isometrically, meaning that you do not actively contract your muscles during the exercise. Doing a plank on the twist board is more difficult than a regular plank on the floor. The instability of the twist board forces your core to work harder to brace your body. Kneel in front of the twist board. Grasp the edges of the board. Lift your knees off the ground so your weight is on your toes. Adjust your legs so your body is a straight line from your shoulders to your ankles. Tighten your abs by pulling your belly button up toward the ceiling. Breathe normally. Hold this position for 30 to 60 seconds. For a more advanced exercise, twist the board slightly as you hold the plank.
Ab Twist
This is the most popular twist board exercise. The basic version uses just body weight. Hold dumbbells or a medicine ball for a more challenging workout. Stand on the twist board with both feet. Bend your knees slightly. Maintain this small bend in the knees throughout the exercise. Twist your torso 45 degrees to the right. Keep your back straight and your chest up. Hold the twist for a couple counts before returning to the start position. Alternate sides. Do not use momentum to twist on the board. Perform the repetitions slowly and with control.
Squat with Shoulder Press
This twist board exercise works the legs, back and shoulders. Stand on the twist board with your feet a few inches apart. Hold a dumbbell in each hand at shoulder level, palms facing away from you. Bend your knees and sit back. Do not push your knees forward past your toes. The motion is similar to sitting down in a chair. Continue lowering yourself until your thighs are almost parallel to the ground. Pause for a count. As you stand back up, press the dumbbells overhead. Once you are upright, lower the dumbbells back to your shoulders and repeat.
Member Comments