How to Do a Body Bar Standing Waist Twist
The body bar standing waist twist is an exercise that targets the waist and midsection. It is a simple exercise to do, and can help you trim your waistline. It also helps to loosen up the low back muscles, which can in turn help reduce chronic low-back pain. The benefit of the body bar is that it adds both weight and resistance to the exercise, and reminds you to stand up straight and maintain good posture.
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Instructions
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Stand up straight, with your feet slightly more than shoulder-width apart. Bend your knees. Bring the bar behind your head and rest it on your shoulders. Keep your hands more than shoulder-width apart, with the palms facing forward.
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Keeping your knees pointed straight ahead, turn to the right, twisting at your waist. Twist as far as you can without twisting your knees or bending forward, and keep both feet flat on the floor.
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As you twist, look down at your knees and make sure they are still pointing straight ahead. It is very important to maintain good form to avoid injuring the knees and back.
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Come back to center. Then twist to the left. Go back and forth for eight to 12 repetitions.
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Tips & Warnings
If using the body bar bothers your back or shoulders, you can do this exercise with a broom instead. Move slowly and with control. Use a 4,000 count to both twist to the side and come back to center. Avoid twisting too fast, as this makes it difficult to maintain good form.
Your knees should point forward the entire time. Don't let the knees twist as you turn at the waist. Be careful doing this exercise if you have any back injuries.
