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.
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.