Lying Leg Twist
The Lying Leg Twist is an effective exercise for strengthening your core and improving lower-back flexibility. This exercise also helps improve coordination and balance.
Execution
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1
Lie on your back on a mat with your arms extended at your sides, palms facing down.
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2
Lift your legs and bend your knees to a 90-degree angle.
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3
Exhale and slowly lower your legs to one side while keeping your shoulders on the floor.
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4
Hold this position briefly and inhale as you bring your legs back to the center.
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5
Repeat the movement on the other side.
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6
Perform multiple sets of 10–15 repetitions on each side.
Benefits
- Strengthens the core muscles.
- Improves lower-back flexibility and mobility.
- Helps improve balance and coordination.
Common Mistakes
- ! Moving the legs too quickly from one side to the other. It is important to perform the movement slowly and with control.
- ! Lifting the shoulders off the mat during the exercise. Try to keep your shoulders in contact with the mat at all times to maximize the effectiveness of the exercise.
Main Muscles
This exercise primarily targets the obliques, while also engaging the entire core and the lower-back muscles.
Possible Alternatives
- To increase the intensity, you can hold a weight plate or medicine ball between your knees.
- For beginners, the knee angle can be increased, or the movement can be performed with your feet on the floor.
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