80/20 twist exercise : How to do, Benefits, Side Effects, Uses, Precautions

( 80/20 twist )

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Name of exercise  Resist trunk rotn stand w/elastic (80/20)
Other names of exercise 80/20 twist
Description of exercise The 80/20 twist exercise is a core-strengthening workout that targets the obliques, or side abdominal muscles. It involves lying on your back with your knees bent and feet flat on the ground, and then twisting your torso to touch your right elbow to your left knee, and vice versa. The exercise gets its name from the recommended ratio of 80% of the twist coming from the obliques and 20% from the rectus abdominis (front abdominal muscles). This exercise helps to improve balance, stability, and overall core strength. It can be modified to increase or decrease difficulty by adjusting the range of motion or adding weights. Regular practice of the 80/20 twist exercise can lead to a toned and defined waistline.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Attach elastic to secure object at right side.
  • Grasp elastic with left hand, arm at side, elbow bent to 90 degrees.
  • Rotate arm outward.
  • With right hand, push elastic to left and twist trunk to left allowing left arm to return to midline.
  • Slowly twist trunk back to starting position.
  • Repeat.
  • Repeat exercise using right arm and twisting to right.

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    Video Tutorial

    https://www.youtube.com/watch?v=eV0CJK2B2Hk%26pp=ygUMI2ZpdG5lc3NydWxl

     

    Body Part Chest, Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Rotation
    Type of Action Abduction, Flexion, Rotation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved core strength
  • Increased flexibility
  • Better balance and coordination
  • Targets multiple muscle groups
  • Can be done with minimal equipment
  • Enhances rotational movement
  • Can be modified for all fitness levels
  • Increases stability and control
  • Can be incorporated into various workout routines
  • Helps prevent injuries

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The 80/20 twist exercise is a popular workout routine that involves focusing on one side of the body for 80% of the workout and then switching to the other side for the remaining 20%. While this exercise can be beneficial for building strength and balance, there are certain situations where it should be avoided.Firstly, if you have any existing injuries or pain in your shoulders, hips, or spine, the 80/20 twist exercise may aggravate these conditions and cause further harm. Additionally, if you are a beginner or have limited mobility, this exercise may be too challenging and could lead to muscle strain or injury.It is also important to avoid this exercise if you are pregnant or have recently given birth, as it may put too much strain on your abdominal muscles.Overall, it is best to consult with a medical professional before attempting the 80/20 twist exercise to ensure it is safe for your individual fitness level and any underlying conditions.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Maintain a slight contraction with abdominal muscles during this exercise.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • fibromyalgia
  • chronic fatigue syndrome
  • scoliosis
  • muscle spasms
  • sciatica
  • neck pain
  • back pain
  • shoulder pain
  • hip pain
  • knee pain
  • plantar fasciitis
  • carpal tunnel syndrome
  • migraines
  • tension headaches
  • temporomandibular joint disorder (TMJ)
  • multiple sclerosis
  • Parkinson’s disease
  • cerebral palsy
  • spinal cord injury
  • stroke
  • post-surgery recovery
  • post-injury recovery
  • postural imbalances
  • poor flexibility
  • poor balance
  • poor coordination

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    Frequently asked questions

     

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