zig
0

Notifications

  • You're all caught up!

How to Do Waist Twisting Disc Exercises

by
author image Jody Braverman
Jody Braverman is a professional writer and editor based in Atlanta. She studied creative writing at the American University of Paris and received a Bachelor of Arts in English from the University of Maryland. She also received personal trainer certification from NASM and her 200-hour yoga teacher certification from YogaWorks.
How to Do Waist Twisting Disc Exercises
Twist your way to toned, tight abs. Photo Credit romankosolapov/iStock/Getty Images

Of the hundreds of models of exercise equipment on the market designed specifically to tone and tighten the abdominal muscles, you've selected a waist twisting disc. Now you need to know how to use it. Once you master your balance, the rest is easy. Simply by rotating at the waist, you can work all the muscles of your core, including the abs, obliques and lower back. Adding weight makes the exercise more challenging.

Find Your Balance

A waist twisting disc has two parts; a bottom disc that remains static, and a top disc that rotates on top of the bottom disc. Although the bottom disc is stable, the fact that the top disc moves will at first be a challenge for your balance. Before you start twisting, take some time to find your balance on the equipment.

Step 1

Step on to the disc with your right foot. Place your whole foot solidly onto the disc near the middle.

Step 2

Engage your core muscles as you step your left foot onto the disc close to your right foot. When you feel secure, slowly move your feet farther apart until they are just under your hips or a little wider.

Step 3

Bend your knees slightly to assume an athletic stance. Extending your arms out to the side will help your balance. Maintain this position throughout the exercise.

Read more: 8 Unilateral Exercises to Challenge Your Balance

Initiate the Twist

Once you feel comfortable balancing on the disc, you can start to twist.

Step 1

With control, rotate through your core, moving your hips and knees to the left. Your upper body will rotate slightly to the right.

Step 2

Come back through center with a slow and controlled motion, then rotate your hips and knees to the right. Your upper body will move slightly to the left.

Step 3

Rotate a little farther to each side with every repetition. Breath in a slow and controlled manner.

Exercise Variations

On its own, this exercise doesn't provide much of a challenge, once you've got your balance. After a while, you'll need to change it up to challenge your core. You can do this by adding weight.

First things first: Find your balance.
First things first: Find your balance. Photo Credit Wavebreakmedia/iStock/Getty Images

Add Weight

Step 1

Hold a stability ball or a medicine ball in both hands with your arms extended out in front of you.

Step 2

Twist to the left and right in a slow and controlled motion.

Step 3

Increase the weight to make the exercise more challenging. You can use a heavier medicine ball, a dumbbell or a weight plate.

Challenge Your Balance

Step 1

Move one foot to the center of the disc. Lift your other foot a few inches off the disc.

Step 2

Keep your balance as you rotate to the left and right.

Step 3

Add weight once this becomes easy.

Read more: Is Using a Twist Board Good Exercise?

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

YOU MIGHT ALSO LIKE

CURRENTLY TRENDING

Demand Media

Our Privacy Policy has been updated. Please take a moment and read it here.