A twist board is a piece of exercise equipment you stand on that is designed to create an unstable surface. Exercising on an unstable surfaces requires you to engage your core and abdominal muscles to create a sense of postural stability. Core exercises help improve your posture, balance and stability; and also bring definition to the abdominal muscles. Always consult your doctor before starting a new exercise program and be sure to familiarize yourself with the equipment instructions before beginning.
Warm up with five to ten minutes of light cardio; like marching on the spot.
Practice every exercise mentioned on the ground before stepping on to the twist board.
Lay the twist board on the floor. Practice standing on the board to get a feeling for the instability of the surface and notice how your core muscles are affected. To maintain postural integrity you must engage the abdominal and core muscles deep inside of the body. If standing on the twist board is difficult, you may want to practice just standing on the board until your muscles become strong enough to move on to the next exercise.
Stand on the twist board with a straight spine and the feet together. Bring your arms out to the side if you need more help balancing. Bend the knees and twist the upper body to the right 45 degrees. You should feel the oblique muscles -- the muscles that run up the side of the ribs -- engaging. Return to the center and repeat on the left side. Move rapidly from side to side for 10 to 15 repetitions. Practice one to two sets of side twisting.
Hold a medicine ball in both hands close to the chest. Choose a medicine ball that is the appropriate weight for your musculature, possibly starting with a 5-pound ball. Repeat the exercise with the medicine ball, twisting the torso from right to left for one to two sets of 10 to 15 repetitions. Remember to bend your knees as you twist.
Perform the oblique side twisting exercise but with wrist weights attached to each wrist. As you twist, pump the arms up and down as if you are running or speed walking to work the bicep muscles.
Things You'll Need
Medicine ball (optional)