You stick to your workouts, you watch your plate, yet your body composition barely budges. It's frustrating—and often, the culprits aren't obvious. According to fitness experts, two daily habits can quietly undo your progress more than you think. The worst part? Most people treat them as harmless or even helpful.
These habits aren't secret indulgences or skipped gym sessions. They're everyday actions you've been told are fine—or even good—for your goals. Let's look at what the science and trainers say about them, and what you can do instead.
Are you overusing the ab-twister machine?
That twisting machine in the corner of the gym looks like a shortcut to a smaller waist. But celebrity fitness consultant Himanshu Kaushik from Equilibrium Pro Gym, Faridabad, warns that it's often a waste of time—and can be risky. “There is no denying that twister has its own benefits, but if you are not doing it right or overdoing it, you can be in serious trouble,” he says.
The problem is that 90 percent of people use it with poor form. Overusing the twist board can lead to:
- Lower back strains or sprains from repeated twisting under load
- Knee strain or meniscus tears, since your hips also rotate during the movement
- Dizziness for those prone to vertigo
If you enjoy using the twister, use these safer tips: experiment with foot and arm placement to improve balance, start rocking slowly with slightly bent knees, and tighten your core throughout to stabilize your spine.
Still, many trainers argue that the time spent on this machine could be better used elsewhere. Kaushik adds, “Adding twisting exercises to your routine can help speed up the process. On the other hand, a twister is nothing but sheer waste of time.”
Do you rely too much on steady-state cardio?
This habit is harder to spot. Ending every workout with 30 to 45 minutes on the treadmill at a moderate pace feels productive. But when body composition is the goal, too much steady-state cardio can work against you.
Your body adapts to repetitive, moderate-intensity movement by becoming more efficient—meaning you burn fewer calories over time. Meanwhile, prolonged cardio without enough strength training can lead to muscle loss, which lowers your resting metabolic rate. Less muscle means a slower calorie burn, making it harder to change your body composition.
Instead of always jogging or cycling at a steady pace, consider adding short bursts of higher intensity, or swapping one or two cardio sessions each week for resistance training.
Better core exercises that actually work
If you want a stronger core and visible changes in body composition, experts recommend these tried-and-tested moves over mindless twisting on a machine:
- Twisting crunch cum sit-up: Perform a full sit-up, then on the way down, hold halfway and rotate your torso side to side.
- Seated rotation: Sit on the floor, lean back at a 45-degree angle, lift your feet off the ground, and place your hands behind your neck. Rotate your upper body from left to right in a controlled motion.
- Russian twists: Start in a forearm plank position, lift your hips slightly, and twist them side to side while keeping your core tight.
- Criss cross / Bicycle crunches: Lie on a mat with your hands behind your neck. Move your legs alternately as if pedaling a bike, and try to touch each elbow to the opposite knee.
- Standing bar twist: Hold a rod behind your neck with both hands, stand with feet shoulder-width apart, and bend side to side in a controlled manner.
Each of these moves engages your core more effectively than a seated twist machine, and they build functional strength that supports your posture and daily movement.
Small daily habit changes matter
Improving body composition doesn't require overhauling your entire lifestyle. Often, it means replacing one seemingly harmless habit—like overusing a twisting machine or spending too long on a treadmill—with a smarter approach. Aim for a balance of resistance training, short high-intensity intervals, and core work that actually challenges your muscles.
A quick reminder: Spot reduction is a myth. No single exercise or machine can target belly fat. Instead, focus on building overall muscle mass and creating a slight calorie deficit through whole foods. Consistency over months is what changes your body—not one piece of equipment.
If your body composition has plateaued, look at your daily habits first. You might discover that the very thing you thought was helping is actually holding you back.
