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.
Video
Get A Free Workout Program
Detailed Workout Programs Designed By Certified Personal Trainers.
Get Them Now!
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.
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.
Video
Get A Free Workout Program
Detailed Workout Programs Designed By Certified Personal Trainers.
Get Them Now!
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.