Bent-Over Twist

1. Stand with your feet shoulder-width apart, maintaining good posture with a straight back.

2. Hold a long stick or bar horizontally behind your shoulders, resting it on your trapezius or shoulder blades. Grasp the stick or bar with both hands wider than shoulder-width apart to stabilize it.

3. Bend forward at the waist to approximately a 45-degree angle, ensuring that your back stays straight and your head is aligned with your spine.

4. Engage your core muscles to support your lower back.

5. Slowly rotate your torso to one side, keeping the stick or bar leveled and your arms extended. The rotation should be controlled and come from your core, particularly your obliques.

6. Hold the twist for a moment to maintain tension in your core muscles.

7. Return to the center and then rotate to the opposite side.

8. Complete the desired number of repetitions, alternating sides smoothly with each twist.

9. Perform multiple sets as needed, ensuring that your form remains strict and controlled throughout the exercise.

- Keep your movements slow and controlled; avoid jerking or using momentum.
- Ensure that your rotation is not causing any discomfort or pain in your lower back.
- If you feel unbalanced, focus on tightening your core and consider narrowing your grip on the stick or bar.
- Breathe consistently throughout the exercise, exhaling during the twist and inhaling as you return to center.

---