Core Twists Instructions

Starting Position:

Sit on the floor with your knees bent and feet flat. Hold the steel mace with both hands at chest level (in under/over hand placement), keeping your elbows slightly bent. Engage your core, lift your chest, and lean back slightly to create tension in your midsection. For an added challenge, lift your feet off the floor, keeping your shins parallel to the ground.

Twisting Phase:

Rotate your torso to the right, bringing the steel mace toward the outside of your right hip. Keep your movement controlled and your core engaged—avoid using momentum. Return to the center, then keep rotating into the same direction until your reps are done.

Control & Breathing:

Exhale as you twist, and inhale as you return to the center. Focus on maintaining a steady rhythm rather than rushing through the movement.

Repetitions:

Perform for the desired number of reps (e.g., 10-20 per side) while maintaining proper form and core engagement throughout.

Muscle Groups & Rating:

Targeted Muscle Groups: Obliques, Rectus Abdominis, Hip Flexors, Shoulders

Difficulty Rating: Beginner to Intermediate