torso twists
Torso Twists
Torso twists are the exercises that help one to achieve perfectly toned abs. The following article provides some information on the different types of twists.
The abdominal area of the human body has the tendency to accumulate a lot of fat. Apart from the obese people, those with an average build also, at times do not have a flat stomach. This is because one needs to develop the muscles in that area through intensive exercise. Torso twists are special exercises, designed specifically to tone the oblique muscles, i.e., side abdominal muscles.
The torso twists exercises mentioned below can work wonders for the abs and help one in developing those coveted six pack abs. These exercises have to be done slowly, steadily, and regularly. Start practicing them with few repetitions in the beginning, and gradually increase the repetitions.
Standing Twists
- Stand straight with feet shoulder-width apart.
- Put your hands behind your head, elbows pointing out.
- Then rotate the torso 90 degrees to the left, so that one faces the left side; but do not move your feet and legs, keep them straight, facing the front. Remain in this position for a few seconds, tighten the abs, then return to the starting position.
- Repeat this movement on the left side, 15 - 20 times.
- Then, do the same on your right side. Remember to hold the twist position for a few seconds before returning to the center.
- Do this exercise slowly, and do not rush through the movements.
- Another way to do this exercise is to sit straight on a flat bench, feet positioned firmly on the floor, shoulder-width apart.
- Place a long bar or stick across the shoulder and hold it by stretching out the arms around it.
- Then, twist the torso towards the left, as though one would attempt to look over the shoulder. Twist as far as possible, without moving the lower part of the body. Hold the position for a count of 3, and squeeze the oblique muscles.
- Then, return slowly to the center. This is one repetition.
- Do 15 such repetitions for first the left side, and then, the right side.
- Sit on the floor and bend the knees slightly, holding a medicine ball in the hands.
- Lean back a little, till pressure is felt in the abs. Keep the back straight, and chest lifted. Rotate the torso to the right and touch the medicine ball to the floor next to the hip.
- Then, come back to the center and rotate to the left. Repeat this movement 10 - 15 times.
- Breathe normally during the repetition. Do 1 - 3 sets of these repetitions. Take rest between each set.
- In this exercise, one is required to lie down on the floor and bend the knees.
- Place an exercise ball between the knees, stretch the arms outwards with palms facing upwards.
- Raise the feet at an angle of 90 degrees, contract the abs, and twist the hips to the right, bringing the knees towards the floor. Do not touch the floor with the knees, use the abs to bring the knees back to the center position.
- Repeat this movement for the left side. Make sure that the shoulders remain flat on the floor throughout.
- This exercise will require one to twist the torso in a circle.
- Stand straight with the feet hip-width apart.
- Raise the hands straight, and clasp them together.
- Bend to the left, till the hands become parallel to the floor. One would feel the abdominal muscles on the right stretching. Hold this position for a second, then rotate to the front, so that one would face the floor.
- Slowly, straighten up the back to the upright standing position.
- This circular movement of the torso works up the stomach muscles. Do this 4 - 6 times for each side alternately.