Good Form: A twist to the core
This core exercise will strengthen and stretch the muscles in your back, hips and midsection. An excellent time to do it is right after a weight-training session or after a cardio or spinning class, when your muscles are warm and pliable.
Rest on your hands and knees on a level padded surface. Place your right hand on the floor directly below your right shoulder with your fingers facing forward. Rest your left hand behind your head, elbow pointed out to the side. Check that your feet and knees are hip-width apart. Pull your abdominals in toward your spine to support your back in this position.
On an inhalation, rotate your ribcage, chest, shoulders and head to the left. Try to point your left elbow up to the ceiling as much as you can. Keep the front of your hip bones squarely facing the floor and avoid sitting back toward your heels during the twist. Hold for 2 seconds, then return to center and repeat 11 more times. Switch your hands on the floor to perform the twist on the other side.
Voight is the creator of a line of fitness DVDs, including “Full Body Stretch” and “Ballet BodySculpt.”
