Tummy twister exercises are a fun way to target your core, your abdominal and oblique muscles. These exercises help improve flexibility, strengthen the core and can also help tone and sculpt the stomach area.
By incorporating twisting movements into your workout, you can engage multiple muscle groups, including the abs, lower back, and hips, improving your posture, balance, and overall strength.
In this blog, we will read about the tummy twister exercise benefits, their side effects, and how they can help with weight loss. We will also look at different types of tummy twister exercises to do at home for beginners.
Table Of Contents
- Tummy Twister Exercises: Beginners To Advanced Level
- 7 Benefits Of Tummy Twister Exercises
- Potential Side Effects Of Tummy Twister Exercises
- The Final Say
- FAQs
- References
Tummy Twister Exercises: Beginners & Advanced Level
Here is a list of tummy twister exercises some of which you can easily do at home:
1. Basic Tummy Twister (No Equipment) | |
| How to do it: | Sit on the floor with your legs bent in front of you, feet flat on the floor. Lean back slightly and engage your core to keep your back straight. |
| Place your hands together in front of your chest or extend your arms out for more challenge. | |
| Twist your torso to the right, bringing your hands toward the floor beside your hip. | |
| Return to the centre and twist to the left. | |
| Repeat for 30 seconds to 1 minute, keeping the movement controlled and your core engaged. | |
To make this more challenging, lift your feet off the floor or use a weight or medicine ball in your hands for added resistance. | |
2. Tummy Twister with a Dumbbell | |
| How to do it: | Sit on the floor with your knees bent and feet flat, holding a dumbbell or weight with both hands in front of you. |
| Lean back slightly, keeping your back straight and core engaged. | |
| Twist to the right, bringing the dumbbell towards the floor beside your hip, then return to the centre. | |
| Twist to the left, again bringing the dumbbell to the other side. | |
| Perform 15–20 reps per side for 3 sets. | |
For an advanced variation, elevate your feet off the ground as you twist. | |
Also Read: Calling All Gym-Goers! Sculpt Your Body with These 16 Dumbbell Exercises For Back Strengthening
3. Seated Russian Twists | |
| How to do it: | Sit on the floor with your knees bent and feet flat on the ground. |
| Lean back slightly to form a V-shape with your torso and thighs. | |
| Hold a weight or medicine ball, or just clasp your hands together in front of your chest. | |
| Twist your torso to the right, then to the left, tapping the floor beside your hips each time. | |
| Engage your core throughout the movement. | |
| Perform 20–30 repetitions on each side for 3 sets. | |
Keep your feet elevated off the ground to increase the challenge and engage your abs more effectively. | |
Also Read: 10 Dynamic Ab Exercises With Dumbbells For A Sculpted Midsection!
4. Standing Tummy Twists | |
| How to do it: | Stand with your feet shoulder-width apart and your knees bent slightly. |
| Hold a weight at chest level with both hands. | |
| Slowly rotate your torso to the right, keeping your hips facing forward. | |
| Return to the centre and twist to the left. | |
| Continue twisting from side to side for 1 minute. | |
Keep the movements slow and in control to engage the obliques and maintain good posture. | |
5. Tummy Twister Machine | |
| How to do it: | If you have access to a tummy twister machine (a small, rotational device), follow these steps: |
| Stand on the machine with your feet flat and your knees slightly bent. | |
| Hold the handles or place your hands on your hips. | |
| Begin twisting your torso from side to side, using the machine’s rotation to assist the movement. | |
| Continue for 1–2 minutes, engaging your abs throughout. | |
Keep your movements controlled and avoid over-rotating to prevent strain on your lower back. | |
Also Read: Get Fit with the Twister Exercise Machine: Benefits & Alternatives to Try At Home
6. Mountain Climber Twists | |
| How to do it: | Start in a straight-arm plank position (without bending elbows) and your body in a straight line from head to heels. |
| Drive your right knee toward your left elbow, twisting your torso slightly to engage the obliques. | |
| Return to the plank position and alternate by bringing your left knee to your right elbow. | |
| Continue alternating legs in a quick, controlled movement for 30 seconds to 1 minute. | |
Tighten your core and maintain a steady pace to increase the intensity of the exercise. | |
7. Flutter Kicks with a Twist | |
| How to do it: | Lie on your back with your hands under your hips and legs straight. |
| Lift your legs a few inches and begin alternating small flutter kicks. | |
| As you kick, twist your upper body from side to side, engaging your obliques. | |
| Perform for 30–60 seconds, keeping your core engaged throughout and your lower back pressed against the floor. | |
Keep the movement controlled and slow to really activate your core muscles. | |
8. Balance Boards | |
| How to do it: | Stand on the balance board with your feet shoulder-width apart. |
| Shift your weight from side to side to create a twisting motion. | |
| Continue for 20-30 repetitions for 3 sets. | |
Keep your core engaged in order to maintain balance and control during the twists. | |
9. Bicycle Crunches | |
| How to do it: | Lie on your back and lift your legs to a tabletop position. |
| Place your hands behind your head. | |
| Bring your right elbow toward your left knee while straightening your right leg. | |
| Switch sides and bring your left elbow to your right knee in a pedalling motion. | |
Move in a slow, controlled manner to maximise core engagement and reduce strain on your neck. | |
10. Plank with Hip Dips | |
| How to do it: | Begin in a plank position with your forearms on the ground. |
| Lower your hips to the right, then return to the plank position and dip to the left. | |
| Keep your core engaged throughout the movement. | |
Focus on slow and controlled dips to maximise core engagement and prevent lower back strain. | |
Also Read: Does Plank Exercise For Belly Fat Effective In Reducing Fat Around Your Waist?
7 Benefits Of Tummy Twister Exercises
Here are some key benefits of doing tummy twister exercises:
1. Core Toning and Strengthening
Tummy twisters primarily target the core, aka, the abdominal muscles—including the rectus abdominis (the muscles that make a six-pack) and obliques (the muscles on the sides of your torso). Regularly engaging them helps build a stronger core, which is vital for nearly every movement in daily life.
Also Read: Try These 6 Best Ab Exercises For Beginners With Practical Tips To Implement!
2. Waistline Definition
The twisting motion of tummy twisters helps trim and sculpt the waistline by engaging the obliques. Regularly doing twisting exercises can give you a slimmer and toned midsection, especially when combined with a healthy diet and other fat-burning exercises like cardio and HIIT.
Also Read: What Is The Healthy Waist-To-Height Ratio In Males And Females? Know Here!
3. Enhances Flexibility and Mobility
Tummy twister exercises involve rotational movements with a high range of motion that enhance the flexibility of the spine and torso. Over time, these exercises can improve your mobility, especially in the hips, lower back, and shoulders, helping you move more easily and reducing stiffness.
Also Read: Easy To Do Flexibility Workout Exercises For Beginners
4. Improves Posture and Balance
A stronger core supports better posture and balance. Tummy twister exercises engage the abs as well as the lower back muscles, which helps support an upright, aligned posture. Improving your balance and posture can reduce injury risk and promote healthier body mechanics.
5. Supports Better Digestion
The twisting motion of tummy twisters can help stimulate the digestive organs. This helps improve blood flow to the digestive system and promotes better digestion. Regular tummy twister exercises may help reduce bloating and discomfort in the stomach area.
Also Read: Understanding Gut Health And Skin: 10 Home Remedies To Improve Digestion For Better Skin
6. Engages Multiple Muscle Groups
If performed correctly, tummy twisters target the abs and engage other muscles like the lower back, hip flexors, and legs. This multi-muscle engagement helps you burn more calories, making the exercise more effective for overall fat loss.
7. Low-impact and Accessible
Unlike some other core exercises, tummy twisters are low-impact, making them suitable for individuals at all fitness levels, including beginners and people with joint issues. Although there are tummy twister exercise machines, they can also be done anywhere without fancy equipment.
Also Read: 10 Best Lower Back And Hip Pain Exercises For Seniors
8. Aids Weight Loss
Last but not least are the tummy twister benefits for weight loss. While primarily a toning exercise, tummy twisters also elevate your heart rate slightly, which can lead to additional calorie burning. Combining tummy twisters with other fat-burning exercises and a healthy diet can contribute to a calorie deficit, which can lead to weight loss.
Potential Side Effects Of Tummy Twister Exercises
Tummy twisters are simple and effective exercises to target the core and improve flexibility and balance. Although they don’t have any particular side effects, they can cause the following problems in certain individuals, especially when done incorrectly:
1. Strain On The Lower Back
If done with poor form, tummy twisters can put a strain on the lower back. This especially happens if you twist too forcefully or bend too far forward.
To avoid this, always keep your core engaged and don’t over-twist. Use controlled motions and ensure your back stays straight during the exercise.
Also Read: Follow These 13 Stretch Exercises For Lower Back With Step-By-Step Detailed Instructions!
2. Neck Strain
Some people may accidentally strain their necks when performing tummy twister exercises by not properly aligning their head and spine. Twisting the neck too far or too quickly can lead to stiffness, tension, or pain in the neck area. Always keep your head neutral with your spine and avoid looking too far in the direction you're twisting.
Also Read: 6 Best Simple And Effective Yoga For Neck Pain Relief
3. Hip and Pelvic Issues
Overextending the twisting motion can cause discomfort or strain on the hips or pelvis. This is especially common for individuals with tight hips or limited flexibility. If you feel any sharp or acute hip pain, stop the exercise and reassess your form.
Also Read: 8 Effective Exercises for Anterior Pelvic Tilt: Causes, Muscles Involved, and Relief Tips
4. Risk for People with Pre-existing Conditions
Individuals with conditions like spinal problems, hernias, or recent surgeries should avoid tummy twisters as it may exacerbate the condition.
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The Final Say
Tummy twisters are fun and effective exercises to strengthen your core, improve posture, and thing your waistline. It offers a variety of benefits like flexibility and balance, but it's essential to practice proper form to avoid strain or pain. Combined with a balanced fitness routine, tummy twisters can enhance overall strength and aid weight loss.
FAQs
1. What are the benefits of tummy twisters?
Tummy twister exercises strengthen and tone the core muscles, improving posture, balance, and flexibility. They also help reduce waistline and aid in weight loss by helping burn calories.
2. Do tummy twisters really work?
Yes, they do! Tummy twister exercises effectively target the core muscles, including the abs and obliques, which tones and strengthens them.
3. Is twisting good for belly fat?
Twisting exercises help engage the core muscles, which can contribute to a toned appearance when paired with a balanced diet and regular exercise.
4. How to use tummy twisters for weight loss for females?
For weight loss, females can add tummy twister exercises into a regular workout routine that includes both cardio and strength training and combine it with a healthy, balanced diet.
References
- https://www.merrithew.com/blog/post/2023-03-28/exercise-of-the-month-side-body-twist?srsltid=AfmBOoo8iPXfr5WEpiPbvXQOKrjpplfP7OZry8GFkT2Vpi9iPZB7NEYm
- https://reviews.indiatimes.com/health-and-fitness/tummy-twisters-to-reduce-belly-fat-tone-abs/articleshow/98268674.cms
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