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.
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.
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.