Seated Oblique Dumbbell Twist
Begin seated on the floor (or chair/bench/etc. if it’s more comfortable) and hold 1 weight in both hands. The weight shouldn’t be so heavy that your arms feel tired when holding it, but just enough weight to add resistance to the exercise and make it more difficult.
Keep the weight below shoulder level and once you find a good position, avoid moving your arms. The weight should stay close to the center of your body. Start the exercise by moving from the waist and twist your torso and arms as far to the side as you can, without pulling with your arms
The keys are to move slowly, focus on your obliques (side abdominal muscles) doing the work, and keep your back flat throughout the exercise. If your upper or lower back round while twisting, it won’t be very effective. It’s also important to keep your neck and shoulders as relaxed as possible and the shoulders shouldn’t rise up towards your ears.
Perform up to 30 twists (15 to each side) and stop if you are unable to keep your back flat or if you stop feeling the obliques contracting to create the twisting movement. Breathe out when you are twisting to the side and breathe in when returning the weight in front of your body.
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