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.
Transfer Crunch
Description
The transfer crunch - which is one of the better swiss ball exercises - is an excellent way to strengthen the abdominal region. Due to the great deal of flexibility, coordination and abdominal strength required for each repetition, beginners often find the movement difficult to perform. Therefore, this movement is best suited for more experienced trainees.
Execution
- While lying with your back to the mat, extend the arms overhead while firmly gripping the sides of an exercise ball.
- Exhale, crunch upwards and draw the extended arms and feet towards each other.
- Place the exercise ball between your feet, inhale and while keeping your arms and legs straight, lower them back down to starting position at a controlled speed.
Tip: Do not allow the exercise ball or feet to make contact with the ground.. Doing so will keep the tension on the abdominal region. - Repeat the movement only this time, the sequence is reversed. You’ll be passing the ball from your feet to your hands.
- Repeat until the desired number of repetitions are completed.
Variations
Replacing the exercise ball with a smaller, yet heavier medicine ball will increase the both the resistance and range of motion of the exercise, thus increasing the difficulty. (Transitioning the ball from your hands to your feet is a little trickier using this method.)