Oblique Leg Twists
Description
The oblique leg twist exercise is an excellent way to isolate the sides of the torso, otherwise known as the “love handles” or the “spare tire”. In terms of functionality, the oblique muscles are responsible for the rotation movements that we frequently perform during both athletics and day to day activities. Throughout movement execution, it is important to keep the head and shoulders in contact with the floor.
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Execution
- While lying with your back to the mat, extend the arms to the sides at shoulder level. Raise the legs until the thighs are vertical and bend at the knees.
- Inhale and at a controlled speed, allow the legs to rotate down to the side. In order to maintain a contraction of the oblique muscles, the movement should be stopped just shy of making leg-to-mat contact.
- Exhale and raise the legs back up to starting position.
- Repeat the motion, only this time, allow the legs to rotate down to the opposite side.
- Continue until muscular failure sets in.
Variations
By maintaining a slight bend at the knees throughout the movement, the exercise will be a little bit easier to complete. This is the ideal method for beginners.
By turning the head in the opposite direction of the legs, more of a stretch will be felt within the oblique muscles.
Stabilization Bridge
Description
This is a great core stability exercise that calls upon the core muscles - primarily the abdominals - to contract isometrically in order to stabilize the torso and prevent the pelvic region from collapsing. While this movement works well on its own, it is particularly effective when used in conjunction with abdominal movements such as the MB combo crunch. Using the core stabilization bridge as a superset finisher is very effective way to take the abdominals to a further extent of muscle fatigue.
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Execution
- The set up for this exercise has you lying face down with forearms against the ground at shoulder width and hands facing forward.
- With feet together, elevate the torso into a bridge position. The only points of ground contact should be the forearms and the toes.
- Focus on keeping the back straight and maintaining the bridge position. Make sure to breath while your holding the position.
- Hold position until muscle failure is reached.
Variations
Positioning the forearms wider then the shoulders will increase the difficulty and place more stress on the abdominals.
Having a training partner sit across the shoulders is also an effective way add resistance and increase the difficulty. Ensure that your partner sits across your upper back in alignment to where your forearms are placed. If your partner sits too low, additional stress will be placed on the lower back making you more susceptible to injury.
Performing the movement with knees on the ground will decrease the difficulty. This is the best option for beginners.
Oblique MB Twists
Description
This exercise is a must for most training programs as it is suitable for both beginner and advanced trainees. It is also a great option when time is limited as it recruits and trains both the abs and obliques. The obliques - as mentioned throughout the site - are often overlooked as most people concern themselves only with training the abs. Don’t make this mistake! The oblique region is extremely functional when it comes to both athletics and regular day to day activities. This is actually one of the best medicine ball core exercises that you can do.
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Execution
- Sit in an upright position with the legs bent to a 45 degree angle. The feet should be in contact with the ground. From this position, grasp an appropriately weighted medicine ball and lean back slightly until you feel a contraction within the abdominal region.
- With the arms extended and the medicine ball positioned over the chest, perform a semi-circular motion by shifting the arms from side to side.
- Repeat until the desired number if repetitions are completed.
Note: Remember to breath constantly throughout the exercise.
Variations
Elevating the feet will decrease stability and increase the reliance on the abdominal region to maintain the position. This will increase the difficulty.
Bending the arms will make the movement easier. You can use this technique in combination with the straight arm method to decrease the difficulty when first stage of fatigue is reached. This will produce an end result similar to a drop set.
Performing the exercise on a BOSU balance trainer will increase the stability recruitment and therefore, the movement will be more difficult to perform.
Seated Partner MB Toss
Description
Considering the amount of times we turn and rotate our bodies throughout the course of a day, it only makes sense to strengthen the muscles that are responsible for these movements. The oblique muscles - both internal and external - enable us to efficiently rotate and perform many common activities of daily living.
The functionality of these muscles goes beyond household tasks considering that many high-performance sporting movements - such as a golf swing - are initiated through core rotation. Performing the following medicine ball toss, along with some of the other oblique-strengthening movements provided within this site, will be very effective in improving both your athletic performance and your ability to carry out day-to-day activities.
Execution
- While in a seated position, bend knees slightly while keeping heels in contact with the ground, and lean back until tension is felt within the abdominal region.
- Inhale and while holding a medicine ball with arms extended, rotate torso to the left and tap the ball to the ground. Rotate to a position that provides a stretch but still remains comfortable.
- Exhale, rotate torso and while maintaining arm extension, release the ball in the direction of your partners hands for him/her to catch and control.
- Repeat until the desired number of repetitions are completed.
- Change positions in order to train the other side of your torso.
Variations
Lifting the feet a few inches off the ground while performing the movement will increase the need for stabilization and activate additional muscles to contract throughout the movement.
The further away from the body the ball is tapped to the floor, the more recruitment is needed from the core.
A similar movement can be performed by using two decline benches - side by side.
Olympic Bar Twists
Description
The core region is the centre-point in which speed and strength stems from. A well developed core will improve both athletic performance and the efficiency at which you complete your everyday activities. The functional aspect of the core twist is what makes it so effective. It’s a movement that incorporates and develops core stability, rotary efficiency and body awareness. You should certainly consider incorporating this core strength exercise into your routine.
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Execution
- Position one end of an Olympic sized barbell in a secure position, preferably between the walls of a nearby corner.
- Load the opposing end with barbells to increase the difficulty of the exercise. Lift the weighted end upwards and grasp the bar with both hands at shoulder height. The bar should be at approximately a 45 degree angle.
- Position your shoulders square to the bar. Bend knees slightly and tighten up your abdominals.
- Inhale and without excessively bending the elbows, slowly drop weight off to your side.
- Exhale and after the momentum is controlled, rotate the bar in a semi-circle to the other side.
- Repeat until the desired number of repetitions are completed.
Exercise Ball Crunches
Description
Exercise ball crunches are a great alternative for trainees who suffer from low back problems. Using the exercise ball also increases the need for stability which makes the movement more functional when translated to everyday activities. As with any other abdominal exercise, it is important to initiate the movement by executing what’s known as an abdominal set.
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Execution
- From an upright seated position on the ball, step out and lean back until your lower back is comfortably supported by the exercise ball. Initiate abdominal set.
- Exhale and flex at the hips until a contraction is felt within the abdominals. Briefly hold this contracted position before releasing.
- Inhale and lower back down to starting position at a controlled speed.
- Repeat until desired number of repetitions are completed.
Variations
Narrowing the foot stance while performing exercise ball crunches will decrease the base of support and increase the muscle recruitment needed for stabilization.
Performing exercise ball crunches with your arms in an extended position behind your head will manipulate the movement biomechanics and increase the difficulty of the exercise.
Tying a resist-a-band to a nearby pole and gripping the handles at chest level while performing exercise ball crunches will increase the resistance, thus increase the difficulty of the exercise.
You can target your obliques (sides) by twisting your body to the side to finish off each repetition.
Cable Crunch
Description
A major advantage of performing the cable crunch exercise is the fact that the weight stack makes progression quite easy. The option to add resistance also allows you to reach fatigue faster and more importantly, the added resistance will help to recruit the fast twitch muscle fibers that are responsible for strength and power.
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Execution
- Select either the rope or a V-bar attachment and hook it onto the cable column. Place an exercise mat on the ground to pad your knees.
- Grasp handle using a neutral grip, bend down to knees and position the V-bar/rope behind head.
- Initiate abdominal set and position knees slightly behind body.
- Exhale, contract the abdominals and draw your torso towards the ground. The finishing position should have your elbows in contact with the mat.
- Inhale and at a controlled speed, move back up to starting position.
- Repeat until desired number of repetitions are completed.
T-Bridge
Description
This is one of the best core stabilization exercises to target the deep abdominal muscles; particularly throughout the sides (oblique region). The T-bridge is both functional and sport-specific because improves core strength and stability - which is important for pretty much every sport.
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Execution
- From an upright seated position on the ball, walk feet forward and lean back as you roll. Stop when you reach a position that has your upper back and shoulder-blade region resting on top of the ball. Hips should be elevated to form a bridge position. Your shoulders, hips, and knees should all be in alignment with your feet at a shoulder-width stance.
- Position your arms out to the sides in a palm-down position. Your body position should mimic the letter T.
- While maintaining the bridge position, slowly shift weight to one side. Go as far as you can without losing control and slipping off the ball. You should feel a contraction deep within your obliques.
- Roll back slowly and perform the same movement in the opposite direction to work the other side.
- Repeat sequence until the desired number of repetitions are completed.
Variations
Narrowing your foot stance will decrease your base of support and increase the level of difficulty.
Closing your eyes will remove one of your bodies main stability senses and increase the level of difficulty.
Allow your training partner to slightly push and add resistance. This will draw even more recruitment from the core to decelerate the movement.
Hanging Leg Lifts
Description
This movement incorporates the same actions as the upright leg lifts, only instead of holding yourself up with elbows positioned below the shoulder, the hanging leg raise exercise requires you to be hanging with arms in an extended position prior to movement initiation. All the same movement principals apply, especially with regards to pelvic rotation, to draw optimal recruitment from the lower abdominal region. The benefits to performing the hanging version are improvements in grip strength. Unfortunately, due to the grip strength needed, many trainees may find that their hands fatigue prior to muscle failure within the targeted abdominal region. Also, not all fitness facilities are equipped with the upright leg lift apparatus, therefore, executing the movement while hanging may be an appropriate substitution.
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Execution
- Extend arms overhead and grasp the bar using a closed grip slightly wider than shoulder width.
- Exhale and while maintaining a slight bend in the knees, rotate pelvis and draw legs upwards. Try and hold finishing position for 1-2 seconds before releasing.
- Inhale and lower back down to original starting position at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
Executing movement with an exercise ball positioned between angles will slightly increase the resistance but more importantly, it will make the movement easier to perform.
Elevating yourself and twisting your legs from side to side is a highly advanced, yet highly effective way to target the sides (obliques).
MB Crunch Toss
Description
Your abs are strong and you really don’t have the time to perform sets of 50 repetitions before failure is reached? Well, if this is the case, medicine ball ab exercises are your solution. The addition of a medicine ball will help bring your muscles to failure a lot quicker. However, medicine ball crunches are commonly performed incorrectly. Notable techniques for optimal execution include lowering the torso back slowly during the decent and allowing the medicine ball to roll off the fingertips during the crunch motion. The most common mistake made by trainees is the extended delay in throwing the medicine ball. Not allowing the medicine ball to roll of the fingertips during the ascent and throwing it to your partner once already in an upright position will simplify the movement and defeat the purpose of the exercise.
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Execution
- While seated upright on a mat with heels making contact with the ground and the knees bent, hold a medicine ball overhead with the arms extended.
- Inhale and lower the body down towards the mat at a controlled speed.
- Exhale and sit up while allowing the medicine ball to roll off your fingertips and into the hands of your training partner.
- Briefly hold the upright contracted position with arms extended overhead until your partner tosses the medicine ball back into your hands.
- Repeat until the desired number of repetitions are completed.