Mason Twist
May 13th, 2023 1:21 PM Mr. Q Categories: Body Weight
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
ExerciseEquipment:
Body WeightThe Mason twist is a bodyweight exercise that targets the oblique muscles. It involves sitting on the ground, leaning back slightly, and twisting your torso from side to side while holding a weight or a ball.
Stretch: Supine piriformis Quadriceps Knee to Chest Hip Oblique
Warm-up: 5-10 minutes of light cardio such as jogging in place, jumping jacks, or cycling.
Proper Form:
- Sit on the ground with your knees bent and feet flat on the floor.
- Lean back slightly and lift your feet off the ground, balancing on your glutes.
- Hold a weight or a ball with both hands in front of your chest.
- Twist your torso to one side, bringing the weight or ball with you.
- Return to the center and then twist to the other side, again bringing the weight or ball with you.
- Exhale as you twist and inhale as you return to the center.
- Repeat for the desired number of reps.
Selecting Proper Weight: Select a weight or ball that allows you to complete the exercise with proper form and without excessive strain.
How to Reduce Difficulty: If you find the exercise too difficult, you can keep your feet on the ground instead of lifting them off or use a lighter weight or ball.
How to Increase Difficulty: To increase the difficulty, you can hold a heavier weight or ball or perform the exercise while balancing on an unstable surface such as a stability ball.
Reps: Beginner: 10-12 reps Intermediate: 15-20 reps Advanced: 25-30 reps
Estimated Time: 1-2 minutes
Body Group:
Abs (Core)Muscle Group(s):
AbdominalsMuscles used:
Primary:
Internal ObliqueSecondary:
External ObliqueTertiary:
Rectus AbdominisDifficulty:
BeginnerTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.