Seated Trunk Twists
Move towards the edge of your chair and sit up tall. Your feet should be firmly flat on the ground. Cross your arms across your chest (so they are out of the way). Don’t suck in your abs, but tighten them. Keeping them tight begin to slowly twist your torso towards the right. Really take your time. Try to keep your pelvis still as you slowly twist. Take short breaths and try not to let the tension go in your abs. Stop when you feel resistance. Don’t force it further than what your body will allow. Pause. Release the tension in your abs and see if your body will allow you to twist a little further. Return to center. Repeat to the Left. Try doing 6 to 8 of these on both sides. If you feel any pain or discomfort, STOP.
SPECIAL NOTE: For all the In the Gym: Cable and Dumbbell exercises pick a weight that you can do for 8 to 12 reps fairly comfortably and with perfect technique. After a couple of weeks of performing at this weight and with perfection, on then, move up to a slightly heavier weight that feels challenging once you get to that 8th or 12th rep. Once you feel absolutely confident in performing every rep with absolute perfection, only then, go to a heavier weight that is challenging you through out the set.