Hanging Trunk Twists

This exercise should only be performed by persons with both strong abs, and also upper body strength, beginners and persons with lower back injury should avoid this exercise.

Hang from a secure object, that will give you clearance to enable you to twist your legs each side.

Aim to hold at shoulder width, as this will require less strength for your upper body.

Exhale and lift both feet off the floor, aiming to make a V - shape with your legs and upper body, at this point, you will need to keep your abdominal muscles contracted to fix this position.

Using your side oblique muscles, slowly rotate your feet down to one side, and then to the other, in a slow controlled motion.

Avoid rotating to far, as this place excessive strain on your lower back, aim to turn 30 degrees in each direction, always keeping the legs together.

Progress this exercise at your own fitness level, aiming to perform more turns each side, as your upper body and oblique strength improves.

The use of weights for this exercise is not recommend, unless highly sports specific, such as canoeing, however begin without the use of weights, progressing only when you have adequate strength.