Sit on your mat with your legs together and your knees slightly bent. Lean your upper body back while keeping your legs on the floor. You can bend your arms over your chest or extend them in front of you. Twist your torso and arms to the left, hold for 3 seconds, then return to the starting position and twist to the right. Do three sets of 10 to 12 repetitions. For more intensity, hold a weight like a dumbbell or water bottle.
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Stand with your feet shoulder-width apart and hold a weight, such as a medicine ball or water bottle, in your hands. Twist your torso to the right and raise the weight over your right shoulder, then squat down, bringing the weight to the outside of your left knee. Keep your eyes on the weight so you don’t lose your balance. If you’re just starting out, use light weights. Do three sets of 12 to 15 repetitions on each side.
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