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.
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.