Oblique twists - form the waist and remove the sides

Oblique twisting is a simple but very effective exercise that not only strengthens your abs and tightens your stomach, but also allows you to achieve a traced contour of the sides and a narrow waist. Performing such twists involves the obliques of the abdomen more strongly than the traditional lifting of the body while lying down. This explains their benefit in the struggle for the ideal shape of the abdomen or sides.

The effect of the exercise

Oblique or diagonal twisting is a fairly simple exercise. You will not need any additional equipment or control by the trainer.

Armed with a drop of attentiveness, you will be able to master the technique yourself and begin training.

Oblique twists - form the waist and remove the sides

What are the benefits of regular exercise:

  • Strengthen and oblique and rectus abdominis muscles. And this means that all the muscles of your press work. In fairness, it is worth saying that when performing direct twists, oblique muscles are also involved, but not so much.
  • Intensive twisting in multi-repeat mode gives a general fat-burning effect.

    And this means that the figure becomes more prominent and contoured. The same stripes appear on the sides of the abdomen, making the silhouette sporty and attractive.

  • For women, the hourglass figure is a recognized ideal of beauty. For men, the presence of a narrow waist makes the chest visually wider, and the figure is more athletic.
  • The toned muscles support the internal organs, preventing the stomach from bulging.

    Blood supply to the pelvic organs improves, which positively affects women's and men's health.

Why not everyone achieves a chiseled waist?

As can be seen from the above points, oblique twisting is not an exercise, but solid pluses. So why, if everything is so simple, everyone doesn’t go around with chiseled figures and a relief press?

Oblique twists - form the waist and remove the sides

The fact is that this exercise, like many others, requires patience. After the first approach (20-30 twists), the press begins to burn. This is not the most pleasant experience, and most people finish the exercise on this.

But in order to find the desired figure of approaches, you need to complete at least 3-4, with minimal rest between them. Despite burning and muscle fatigue.

The regular execution of oblique or diagonal twists in combination, for example, with raising legs in the hanger or twisting in the Roman chair, can give a striking effect. The second component of success, in addition to patience, is diet. Under the layer of fat, the muscles are simply not visible, no matter how well they are developed.

Attentively to the implementation of oblique twisting on the press should be treated people with problems with the spine. With a sore back, a twisting effect may be contraindicated. Also, if you have diseases of the abdominal cavity or pelvic organs, you should not be diligent with training the press without first consulting a doctor.

Technique of execution

Now let's move on from theory to practice. Oblique twists have a lot of variations.

They can be performed on the press bench (Roman chair), on the floor, twist the body all the time in one direction or alternate directions (we get the well-known exercise bike), etc.

To understand the mechanics of movement, we will analyze the most popular version suitable for home use. Namely - twisting with a turn in one direction lying on the floor:

  1. Accept the starting position. To do this, put a gymnastic mat or soft towel on the floor. Lie on your back and bend your knees.

    Put the ankle of one, for example, the right leg on the knee of the other. Put your hands behind your head. Press the loin firmly to the floor. You will perform the movement with a rounded back, the lower back should not bend, it always remains pressed to the floor. Tighten your abs by lifting your shoulders off the floor.

  2. As you exhale, twist the body up and to the right. Reach with your left elbow to the knee of your right leg. Do not put pressure on your head with your hands; make sure that your chin is not pressed to your chest. Try to relax your neck as much as possible.
  3. On inhalation, return to the starting position.

    Throughout the implementation of the approach, your shoulders on the floor to the end do not lie. The press is always under tension, and the back remains rounded.

Do 20-30 repetitions to the right and switch sides. Complete at least 3 sets for each side.

You can do diagonal twists alternately to the right and left.

To do this, leave your feet on the floor (do not put your ankle on your knee) and stretch your elbows towards your knees in turn. For greater comfort, the legs can be locked. Or do a bicycle familiar from childhood to the press.

Regular training of the rectus and oblique muscles of the abdomen will make your figure slim and fit. And if the percentage of fat in your body is small, an excellent relief of the press and sides is guaranteed.



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