There are many different versions of the roman twist, each with their own level of difficulty and benefits. The main focus is of course to strengthen your core. For the original version, you should follow the steps below for a great addition to your workout.
The Roman Twist
Start seated on a yoga mat or soft surface on the floor. You can take on this exercise at the gym or even in the comfort of your own home. Gently lean back until you feel that your core is activated. For a harder version of the roman twist you may want to lift your feet from the ground. The roman twist is great for people of any level of fitness from beginners to advanced, but you can modify it to suit you and your needs. Place your hands together and gently reach around your body from side to side. Make sure that you keep your core engaged throughout the entire process.
Exercise Ball Roman Twist
Once you get comfortable with the original version of the exercise you can get out your exercise ball and try the exercise ball roman twist. At the beginning lay down on the exercise ball with your middle to upper back rested beneath the top of the ball and your feet planted on the floor. Extend your arms out toward the ceiling. Place your hands together and slowly rotate from one side to the other, as explained above, while you keep you arms straight and your lower body still firm. You can take this slow, making sure to hold on one side until you feel the tension in your abs before returning to the starting position and taking it to the other side.
Roman Chair Twist
Using a chair or similar apparatus, secure your feet on the floor. You can hold a weight plate or medicine ball in your hands and put it out at arms length. Conduct the roman twist as you would sitting on the floor. This, coupled with a lying leg lift and sit-ups make us Arnold Schwarzenegger’s s1970s routine for an ab training workout!
Modified Roman Twist
The roman twist is not for everyone, but with a few minor adjustments you can make it arguably more beneficial than the original!the roman twist is not necessarily the spot fix to shrink those love handles, in fact it can actually increase your waist size. This is because your oblique muscles will gain mass as you utilise this workout. The best way to perform this exercise is to limit the twisting motion of your lower back. Lock in your core and rotate while holding the weight from side to side. This is the best way to avoid damage and target the specific muscle groups that you wish to work using the roman twist. If you keep yourself in such a rigid position it can actually crush your abs and prevent your torso from rotating. Needless to say this will do more harm than good.
