Twist exercises not only work on your upper and lower abdominal s, but also works on the oblique muscles. In fact, many are simply a waste of workout time. A study conducted at the San Diego State University Bio-mechanics Lab examined the electrocardiography activity results garnered by popular core exercises.Most cardio workouts help you lose fat from all over the body and many core exercises will help trim and tone the most common area the mid section.This is one complete repetition. Keep your legs elevated and repeat the twisting crunches for the duration of the exercise, always finish on the opposite side to the side you started on.This is one complete repetition. Keep your legs elevated and repeat the twisting crunches for the duration of the exercise, always finish on the opposite side to the side you started on.
Types Of Twist Exercises:
1. Bicycle Crunch:
Criss-Cross, also known as Bicycle Crush, that involves a twist. So you’re getting benefits from both the worlds. It targets your muscles, strengthens them and at the same time gives you a good cardio. A great way to attack that ab-flab!
- Lie flat on the floor, arms by your side.
- Place your hands behind your head. Raise your head and right knee. Touch your left elbow to your right knee.
- Feel the crunch deep inside your core. Now, alternate with your right elbow and left knee.
- Do the repetitions in a continuous motion, as if you were cycling. Your shoulders and head will be up all the time and your abs will remain engaged.
Windmill is a great twist exercise for abs, obliques as well as the lower back. The supine twist is one of the great for your back. This move is very effective for shrinking your ever increasing waistline too.
- e flat on your back. Keep your shoulders and lower back pressed into the ground.
- Bend your knees and lift your feet off the floor until your calves become parallel to the ground.
- Now straighten your arms to the sides and press your palms flat into the floor.
- The Movement – twisting your spine take your bent legs to the left side. Try to reach the ground, but if you are not that flexible it’s all right, go as low as you can.
- Bring your legs back to the center and then twist to the other side.
- Keep alternating sides and do 10 on each side.
3. Hip Twists:
This exercise is a must move to include in your workout regime. It targets your lower belly fat, totally hits the muffintop area and works on your core muscles. It cinches the waist like a corset.
- Get down in a plank, body in a straight line, arms straight, abs tight and shoulder blades back.
- Now bend your elbows and get down into a forearm plank.
- The Movement – Twist your hips and tap you right hip to the floor, twist again to the left side and tap the left hip to the floor. Keep alternating the sides for 1 minute.
4. Side Leg Raise:
This is great for strengthening your thighs and makes them look leaner.Gives the hips and sides a good stretch.You can squeeze your obliques harder and lift higher for a better workout.
- Lie on your left side, body propped up on your left arm. Your forearm should be on the floor with palm facing down.
- Place your right hand on the floor in front of your chest. Keep legs straight.
- Bend your left leg at a 90 degree angle at the knee and extend your right leg over it.
- Keep your upper body steady and squeeze your side as you raise your right leg from the hip, as high as you can. Hold for a few seconds and then release to starting position.
- Do alternate sets of about 10-20 reps.
3. Side Crunch:
- Lie on your back, knees bent, feet flat on the floor and arms by your side.
- Rotate your hips to the right so that your knees are resting on the floor.
- Keep your torso facing up, and place your left hand behind your head and the right hand on your right knee.
- Slowly curl up, squeezing your right side and lifting your shoulders off the floor.
- Slowly go back to starting position and repeat.
- Turn knees to the other side and repeat with the other hand behind your head.