The torture twist is an abdominal exercise that is designed as an advanced movement for people who already have a strong core. It is a challenging exercise that requires a good deal of ab and low back strength, and isn’t recommended for someone just starting, or who is out of shape. Anyone with a bad back should also pass on the torture twist, as it will only cause pain or make your condition worse. Core strength is associated with better spinal alignment and reduced risk of injury when exercising, says Jen Kerr, DPT.
Step 1
Move a flat bench so it is perpendicular to a power rack, a back extension machine or other stationary bench.
Step 2
Sit on the edge of the flat bench and hook your feet in the rack, the rollers on the back extension or under the other bench.
Step 3
Lean back so your torso is off the edge of the bench, almost parallel to the floor. Place your arms across your chest.
Step 4
Rotate your torso to the right and hold the position for three seconds, then rotate your torso to the left and hold that position for three seconds to count as one rep.
Step 5
Perform three total repetitions and then sit up and rest for 30 seconds. Perform two more sets.
Tips and Warnings
- Add more repetitions to your sets as your core strength and endurance improves. A variation to the torture twist is called the Russian twist, where you secure your feet under a bench on the floor and twist from side to side with your knees bent and body in the "V" position. You can do the Russian twist holding a weight plate or medicine ball in both hands.
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