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When starting to exercise, begin with the easiest level.

Aim

This exercise increases the strength of the core muscles and improves back mobility.

Tips

• Perform the exercise slowly and with controlled movements.
• Gradually increase the range of movement of your back (do not over-twist).
• Rest as often as you need. 
• Hold onto the bar while stepping on/off the core twister.

Instructions

Level 1

While holding onto the bar, stand on the plate and slightly bend your knees.  

Slowly twist your body from side to side while holding onto the bar.

Level 2

While holding onto the bar, stand on the plate and slightly bend your knees.

Hold the bar with your right hand then slowly twist your body to your left. Then stretch your left arm as far away from your body as you can (alternate sides and hands).

Level 3

While holding onto the bar, stand in a tandem stance (heel-to-toe).

Slowly twist your body from side to side while holding onto the bar.