May 13th, 2023 1:21 PM Mr. Q Categories: 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.
- 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)