Enhancing Skills

Mason Twist

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:

Exercise

Equipment:

Body Weight

The 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:

  1. Sit on the ground with your knees bent and feet flat on the floor.
  2. Lean back slightly and lift your feet off the ground, balancing on your glutes.
  3. Hold a weight or a ball with both hands in front of your chest.
  4. Twist your torso to one side, bringing the weight or ball with you.
  5. Return to the center and then twist to the other side, again bringing the weight or ball with you.
  6. Exhale as you twist and inhale as you return to the center.
  7. 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):

Abdominals

Muscles used:

Primary:

Internal Oblique

Secondary:

External Oblique

Tertiary:

Rectus Abdominis

Difficulty:

Beginner

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.


Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Find stuff?

Post Calendar

March 2024
S M T W T F S
 12
3456789
10111213141516
17181920212223
24252627282930
31  

Categories