Stomach twist exercises, also known as spinal twists, are part of the yoga tradition and have a long history of improving the health and well-being of those who practice them. Stomach twists help realign the spine and improve the tone of stomach muscles. They also can improve circulation, digestion, energy level and flexibility.
Simple Seated Twist
Sit on the floor in a cross-legged position. Keep your spine straight and reach the crown of your head toward the ceiling. Place your right hand on the floor behind your tailbone and take your left hand across your right knee. Contract your stomach muscles and slowly turn to your right, keeping both buttocks on your floor and rotating through your torso. Hold for five to 10 seconds and then twist in the opposite direction.
Twisted Chair Pose
Stand with both of your fit together and your hands at your sides. Bend your knees and sit your hips back behind your heels as if you are sitting down into a chair. Keep your torso lifted but try to drop your hips almost as low as your knees. Bring your palms together in the center of your chest, contract your abdominal muscles and turn to your right, hooking your left elbow outside your right knee. Using your elbow as a lever, gently twist a little deeper, but be sure to keep your hips and knees in one line. Hold for five seconds and then twist in the other direction.
Supine Twist
Lie on your back with your legs extended and your hands at your sides. Bend both knees and draw them in toward your chest. Keeping your shoulders on the floor, let both knees fall over to the right side as far as they will go. Take your right hand over your left knee and try to pull the knees a little closer to the floor, still keeping both shoulders in contact with the ground. Extend your left arm out to the side and turn your head to the left. Stay for 10 seconds and then switch sides.
Standing Wide-Angled Forward Fold With Twist
Step your feet about four or five feet apart. Lengthen your torso up toward the ceiling and fold forward from your hips. Release your hands to the floor beneath your shoulders. Contract your abdominal muscles, and keeping both legs straight, reach your right hand to the outside of your left foot. Take your left hand to your waist and rotate your torso to the left. Look to the left or up above you. Hold here for 10 seconds and then switch sides.
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