Twist your way to a tight waist

Alexis Simon, 7, of Ridgeland and personal trainer Lisa Newman perform a balance disc seated twist exercise.

Balance Disc Seated Twist (Waist)

Preparation: The cardio activity is the hula hoop for fitness and fun.
This is a great way to work the waist muscles and work up a sweat. Hula
hoops for kids and teens are a little smaller than adult fitness hoops.
The hoops range from 36-45 inches in diameter. Based on your height,
choose a hoop that's 36-40 inches if you are 5-foot-3 or shorter and
choose a hoop 43-45 inches for those 5-foot-4 or taller. The bigger
hoops will be easier to control for adults.

Purpose: The eighth exercise in the FUNctional Fitness series that is
combined with a FUN cardio activity is the balance disc seated twist to
shape your waist muscles. The balance disc adds versatility and a
challenge to various ranges of exercises that will enhance total body
conditioning and core training. Sitting on the balance disc will
enhance your posture. The alignment of your body is important when
achieving the best results for your core.

Plan: Sit on the balance disc and place your feet in front. Hold a
medicine ball to boost core strength. Inhale to prepare, then exhale
and twist your waist and arms to one side. Inhale, move back to the
center, then exhale and twist to the opposite side. The seated twist
will increase spinal flexibility. Continue twisting to each side for
1-2 sets of 10-20 single count repetitions to develop fitness
confidence and conditioning with this exercise.

Perfit trainer's tip: The seated twist should be controlled and not
jerky. Perform without the medicine ball, then add the ball (1-3
pounds) for a challenge.

Variations: There are eight FUNctional Fitness exercises with a FUN
cardio activity in this series. The fitness activities in this series
are suited for youth ages 7-17. Some of the activities are challenging
while others are easier based on your particular age. Adults can also
incorporate these FUNctional Fitness exercises to add variety to their
routines. A balance disc costs around $25-$40.

Lisa Newman, a certified personal fitness trainer, consultant and exercise physiologist, owns Perfit Inc. E-mail questions to perfitlisanewman@aol.com.