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For womenIntermediateCore

Twist Control

Stronger core control with rotation and side-body strengthening.

  • 12 min
  • 16 movements
  • Difficulty 1–3/5
WorksArmsBackCoreLegs

The workout, in order

  1. Standing Arm Rotations

    Difficulty 1/530 sec

  2. Trunk Circles Left

    Difficulty 1/530 sec

  3. Trunk Circles Right

    Difficulty 1/530 sec

  4. Waist Pinchers Left

    Difficulty 1/530 sec

  5. Waist Pinchers Right

    Difficulty 1/530 sec

  6. Seated Cross Toe Touches

    Difficulty 2/530 sec

  7. Angled Crunch

    Difficulty 2/530 sec

  8. Single Leg Crunch

    Difficulty 2/530 sec

  9. Lying Toe Touches

    Difficulty 3/530 sec

  10. Lateral Knee Drops

    Difficulty 1/530 sec

  11. Seated Core Reach Back

    Difficulty 3/530 sec

  12. Crab Reach

    Difficulty 3/530 sec

  13. Wide Toe Touches

    Difficulty 2/530 sec

  14. Lying Spinal Twist Stretch Left

    Difficulty 1/530 sec

  15. Lying Spinal Twist Stretch Right

    Difficulty 1/530 sec

  16. Knee Rolls

    Difficulty 1/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise. Take longer breaks whenever you need them.

Keep your training going

Five women’s plans, 30 days each.

Compare plans
For womenBeginner

Women’s Beginner Plan

Learn the movements and build a starting routine.

30 days8–14 min a day
For womenEasy

Women’s Easy Plan

Keep moving with a manageable next step.

30 days8–14 min a day