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How To Do A Straight Leg Lying Twist With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_STRAIGHT_LEG_LYING_TWIST.jpg" } }, "headline":"How To Do A Straight Leg Lying Twist With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-11-13", "description":"Learn How To Do A Straight Leg Lying Twist With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_STRAIGHT_LEG_LYING_TWIST.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>At Warrior Made, we believe that you can achieve your fitness goals and get amazing results through bodyweight exercise alone. In fact, many of our moves borrow from different bodyweight practices including yoga, pilates, gymnastics, and more. Here we’ll teach you a move that is popular in both pilates and yoga. It strengthens the core, stretches the spine, and may even help with digestion: the straight leg lying twist.</p> <p>To perform the straight leg lying twist, lie on your back with your arms outstretched at your sides, palms face up. Press your legs together and bring them up to form a 90-degree angle with your body. Keep your legs together and slowly drop them as far as you can to the right side. Squeeze your core to bring your legs back up, then drop them to the left side. Continue tracing this arc from left to right until you finish a set. This is a powerful core move. You’ll feel it instantly in your obliques—the muscles that lie underneath those stubborn love handles.</p> <p>We recommend beginners start out with the Russian twist. Sit on the floor with your knees together and bent at around a 45-degree angle. Lift your feet a few inches off the floor and lean your torso back slightly. Bring your hands together and twist your torso to the right. Touch the floor with your hands then rotate your torso all the way to the left and touch your hands to the floor again. Continue alternating until you complete the set. The Russian twist helps you enhance your core strength so you can eventually move on to more challenging exercises.</p> <p>When you’ve mastered the Russian twist, shift to the bent knee lying twist. Lie down on the floor with your knees bent, the same way you’d set up for a sit-up. Keep your knees together and slowly drop them to your right side. Squeeze your core to bring your knees back up to the starting position, then switch to drop them to the left. Switch back and forth between sides until you’ve finished the set. This exercise will work those core muscles—particularly the obliques. It will improve your core stability and help to protect your spine.</p> <p>Now, let’s learn how to do the perfect straight leg lying twist. </p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Lie on your back and extend your arms—with palms facing up—out to your sides to form a “T” with your body. Squeeze your legs together then lift them up until they’re perpendicular with the ground.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/straight-leg-lying-twist-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/straight-leg-lying-twist-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/straight-leg-lying-twist-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/straight-leg-lying-twist-LR-1.jpg" class="img-fluid" alt="straight-leg-lying-twist-1"> </picture> <li>Press your wrists into the ground and drop your legs to your right side. </li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/straight-leg-lying-twist-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/straight-leg-lying-twist-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/straight-leg-lying-twist-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/straight-leg-lying-twist-LR-2.jpg" class="img-fluid" alt="straight-leg-lying-twist-2"> </picture> <li>Squeeze your core to bring your legs back up to the starting position, then drop your legs to the left side.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/straight-leg-lying-twist-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/straight-leg-lying-twist-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/straight-leg-lying-twist-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/straight-leg-lying-twist-LR-3.jpg" class="img-fluid" alt="straight-leg-lying-twist-3"> </picture> <li>Continue to alternate, allowing your legs to trace a perfect arc from right to left and back. Repeat until you’ve completed a set.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>Inhale as you drop your legs down, then use a strong exhale to pull them back up to the starting position.</li> <li>Only drop your legs as far as you can while keeping your shoulders on the ground. As soon as you feel your shoulder start to lift off the ground, it’s time to go back in the other direction. Keep those shoulders on the ground to ensure that you’re hitting your core muscles optimally.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/straight-leg-lying-twist-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/straight-leg-lying-twist-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/straight-leg-lying-twist-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/straight-leg-lying-twist-LR-4.jpg" class="img-fluid" alt="straight-leg-lying-twist-4"> </picture> <li>Tuck your pelvis to keep your lower back on the floor throughout the exercise and press your heels up toward the ceiling. You should feel your core activate when you do this.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/straight-leg-lying-twist-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/straight-leg-lying-twist-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/straight-leg-lying-twist-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/straight-leg-lying-twist-LR-5.jpg" class="img-fluid" alt="straight-leg-lying-twist-5"> </picture> <li>Don’t be afraid to use your arms to help you lift your legs back to the starting position. Press your wrists and arms into the floor to give yourself a little extra boost.</li> <li>Squeeze your quads to lock your legs throughout the movement. This helps you keep the emphasis on your torso as it protects your legs.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>If you want a stable core, a toned tummy, and a well-protected spine, you can’t find a much better exercise than the straight leg lying twist. Your range of motion may be small when you’re first starting and that’s okay! Only go as far as you can comfortably. Over time, push yourself to drop a little further with each set to help you build strength gradually and avoid pain or injury.</p> <p>The straight leg lying twist is challenging, so newbies may want to start with the Russian twist. This move will ease you in, allowing you to start building abdominal strength as well as flexibility in your spine. From there, move on to the bent knee lying twist. With your knees bent rather than straight, you’ll reduce the core tension slightly, making this move a great precursor to the bent leg lying twist. Either of these simpler modifications will offer you an incredible core workout.</p> <p>You’ve got all the information you need to do the perfect straight leg lying twist, so why not try it out for yourself? This move is great to do while you’re watching TV and makes an excellent addition to your standard workout routine.</p> <p>If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-bent-knee-lying-twist/">Bent Knee Lying Twists</a>.</p> </section> </article>

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