Not every effective exercise has to send your heart rate through the roof and send shock waves through your joints. This full body pilates move from PopSugar Fitness allows you to elongate muscles in a stretching fashion, then contract for a double dose of strength and flexibility. The Wunda Twist has two versions. One with the stability of the floor, and one without. Try the stable version first to practice the move with correct form. Then, turn up the intensity by using sliders or paper plates to challenge your core even more!
Beginning pose: Start in what I call a twisted plank right foot should be under the left foot. Hands should be lined up with the shoulders, stomach tight and drawn into the spine.
Inhale and shift your weight back into a twisted downward dog position.
As you push back into downward dog, swivel the hips towards the floor, rotating the hips.
Breath out and push back down into a twisted plank.
Push the shoulders forward and the hips down to the floor.
Elongate your waist as you push back into a cross legged, downward dog position.
Push back as much as possible getting the maximum amount of flexibility that your body will allow.
The miniature pike is simply a small little bounce at the bottom of the exercise, similar to a “pulse” or bounce.
Perform the complete movement 15 times on each side. Repeat for 2 -3 sets.
You can take the Wunda Twist to the next level by removing the stability of the floor. Using simple paper plates, this exercise becomes an intense yet fluid movement that could challenge even the most advanced athlete. To see the whole video with advanced Wunda Twist visit this facebook link.