Twist Board Exercises 2024: How To Use A Twist Board For Weight Loss & Strength Training

The journey to a fitter, healthier lifestyle is never-ending without a twist board weight loss or incorporating twist board exercises. If you’re anything like us, you’ve tried it all. Two-week water cleanses? Fat burners for men and women? Done and done. What else is there to try?

Can twist boards be used to lose weight? How many calories does a twist board burn? We’ll answer all of these questions and more in this handy twist board guide.

Twist Board Exercises: Steps To Tone Your Physique With A Twist Board

Before you get into higher-intensity exercise, we recommend getting acquainted with your balancing board first. The more familiar you are with the way a twister board works and feels beneath your feet, the more likely you’ll be to avoid back injury and other disasters.

To get started, clear out some space in your home. Lay down a rug or an exercise mat, if desired, and grab a couple of hand weights if you’ve got them. 

Get In Position

• Stand on a twist board or balance board with one leg, pressing it firmly onto the board, while keeping the other leg slightly raised to maintain balance.
• Keep your knees slightly bent to maintain balance.
• Hold your arms straight out in front of you or place your hands on your hips.

This step primarily engages your core muscles, including the obliques, rectus abdominis, and transverse abdominis, to stabilize your body on the board.

Starting in this position helps improve your posture, balance, and overall core strength. It also enhances spinal stability.

Initiate The Twist

• Begin twisting your upper body to the left and right while pivoting on the board.
• Focus on contracting your core muscles to control the twisting motion.
• Keep your movements smooth and controlled.

The twisting action primarily targets the obliques, which are responsible for rotational movements.

Twisting exercises strengthen your oblique muscles, which can lead to improved waistline definition and better spinal mobility. This step also enhances your body’s ability to stabilize during dynamic movements.

Increase The Range

• As you become more comfortable with the twisting motion, gradually increase the range of your twists.
• Aim to twist your upper body as far as your flexibility allows while maintaining balance on the board.

Increasing the range of motion continues to work the obliques, along with the muscles in your lower back.

A greater range of motion challenges your core muscles further, leading to enhanced core strength and flexibility. It also contributes to better overall body coordination.

Add Intensity

• To intensify the exercise, pick up the pace of your twists without sacrificing control.
• Focus on engaging your core throughout the exercise to maintain balance and stability.

Adding intensity further engages the core muscles, including the rectus abdominis, to support the rapid twisting motion.

Increasing the speed and intensity of your twists can elevate your heart rate, leading to increased calorie burn and cardiovascular benefits. It also helps enhance core endurance.

Perform Sets And Repetitions

• Start with two to three sets of 10-15 twists in each direction (left and right).
• Gradually increase the sets and repetitions as your core strength improves.

Consistent sets and repetitions help build endurance and tone the targeted core muscles over time. Regular practice of twist board exercises can lead to a stronger core, improved balance, enhanced coordination, and a more sculpted midsection.

What Is A Twist Board?

Twist boards, sometimes called balancing boards, are a type of exercise equipment that can be adapted to several different muscle groups and exercise routines.

It’ll usually come in the form of either an oblong, flat deck with something round on the bottom that allows you to “ride” it, balancing like a stationary snowboard. One good example of this type of balance board is the Simply Fit Board, available on Amazon.

Aside from boards like the Simply Fit Board, you might also find other types of balancing boards and balance trainers, such as ones that resemble a big, bouncy balance ball with a flat, solid side to stand on. The BOSU Pro Balance Trainer is one option for those more interested in something along these lines.

No matter which type of twisting board you prefer, however, you’ll likely be feeling the burn in no time, especially if you’re not yet the proud owner of a set of washboard, six-pack abs.

Some of our favorite twist board moves for core strength, weight loss, upper bodywork, and ab work, in general, include:

1. Twist board squats: These can be performed in combination with shoulder presses or other related, weighted moves for a more intense workout)
2. Twist board planks and burpees: Perfect for those after that coveted six-pack physique
3. Upper body twist board workouts: Such as biceps curls, upright rows, and lateral raises with dumbbells or hand weights, all while balancing on your twist board
4. Yoga moves: Adapted for twist boards, especially any standing, or stationary moves that you love
5. Twist board cardio: Either straight-up or set to your favorite workout music

There are so many ways to work your core on a twist board. Here are a couple of other reasons to love these little marvels.

Twist Board Exercise Benefits

Twist boards, when used properly, are one of the best types of equipment to work out your abdominal groups. You’re able to improve balance, build a stronger midsection, and burn calories through several low-impact twist board activities.

One huge benefit of a twist board is how effectively it targets the body’s core. Your core^[1] is one of the most important groups of abdominal muscles that support the rest of the body’s ability to perform exercises. A twist board is one of the most effective tools that you can choose to improve the strength of your entire core.

Some of the other benefits of twist boards include:

• Twist boards are versatile; they can be used to strengthen your core, work out your lower body, do ab work, and perform some other exercises targeting more muscle groups
• They’re compact and cost very little
• They’re fun — they make weight loss and burning body fat an exciting game

Safety Precautions When Performing The Twister Exercise

For the most hardcore exercise fanatics out there, twist boards might feel less than challenging, but the good news is that there are no downsides to using them at home alongside a healthy diet. We consider it to be the perfect excuse to give it our all and to exercise harder.

As with any type of exercise, the best way to avoid injury and other adverse health conditions associated with exercise (such as tweaking your spine improperly, or even something like a meniscus tear, an injury of the cartilage in one’s knee – these can both come as a result of too much torque as you twist).

Twister boards are a lot of fun, but, just like with any other type of equipment, a bit of caution will help you prevent back strains and other types of injury^[2] as you use the board.

A couple of warnings if you’re new to twister boards or bodyweight exercises in general:

• Avoid twisting the back erratically or too quickly^[3]; try to keep any twisting motion or action away from the spine to avoid lower back injury.
• Take care to not lose your balance on the basic twist board, especially while performing more outlandish moves that displace your center of gravity greatly — falling off of a twist board is one of the easiest ways to end up on your rear, often literally.
• For beginners or anybody who notices low back pain or any other peculiarity after picking the habit up, short intervals of exercise might be the best way to prevent yourself from getting injured. 
• After exerting yourself vigorously, give yourself a brief cool-down period in order to give your body a chance to recover, especially if you’ve got another intense set of moves coming.

Ideally, you’ve got a spotter or a workout buddy who will be able to check you in the event of an emergency. If you’re careful, though, you should be fine, even if you’re using it on your own. 

For especially challenging moves, you can place your twist board right next to a wall or something steady that you can grab onto in the event of a misstep.

How Many Calories Does A Twist Board Exercise Burn?

As with any type of physical activity, the body fat that you burn will have a lot to do with several different factors — how high your heart rate is elevated throughout your workout, for example, and the intensity with which you perform each move.

Twisting boards are no exception to this. How many calories can you burn on a twister board?

There are few formal studies on how many calories a balancing board will burn, but the underlying principles at play remain largely the same as other forms of exercise documented more thoroughly within the scientific community. 

Body composition^[4], intensity, the magnitude of any added weighted equipment, and even whether or not you train in intervals^[5] will all have some influence over whether you burn more calories or fewer calories throughout a given session. You can expect to burn the same number of calories as you would during any other moderate bodyweight exercise routine.

The best ways to burn more calories and to achieve a strong core on a twist board include adding weights, including more muscles, trying things out in the opposite direction, and choosing challenging, unusual moves, and physical activity that your muscles aren’t used to.

When in doubt, we recommend mixing things up to maximize your weight loss and fitness goals. 

Conclusion

Those looking to burn more calories in their off-time might be interested in choosing a twist board. Weight loss, abs work, and balance training all come included in one small, convenient, and fun package, with no batteries required.

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