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You are here: Home / Exercises / Exercise of the Week – Wunda Twist

Exercise of the Week – Wunda Twist

July 21, 2016 by Adria Ali 1 Comment

 

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!

 

Wunda Twist

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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.

 

Wunda twist

 

Inhale and shift your weight back into a twisted downward dog position.

 

exercise of the week

As you push back into downward dog, swivel the hips towards the floor, rotating the hips.

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Breath out and push back down into a twisted plank.

Push the shoulders forward and the hips down to the floor.

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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.

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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.

Adria

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Filed Under: Exercises, Today's Tip Tagged With: ab exercises, advanced ab exercises, advanced core exercises, advanced plank exercises, exercise of the week, plank ab exercises, plank exercises, wunda twist

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

Comments

  1. Salma says

    June 14, 2017 at 9:17 pm

    Why does it hurt my lower back??

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