A lot of body fat tends to accumulate in the abdominal area. Not just obese people, even those with an average build, 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 abdominals.
The torso twists exercises mentioned below can work wonders for your abs and help you 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 Torso Twists
Stand straight with your feet shoulder width apart. Put your hands behind your head, elbows pointing out. Then rotate your torso 90 degrees to the left, so that you are facing your 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, don't rush through the movements.
Sitting Torso Twists
Another way to do this torso twists 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 your shoulder and hold it by stretching out your arms around it. Then twist your torso towards your left, as though you were attempting to look over your shoulder. Twist as far as possible, without moving the lower part of your body. Hold the position for a count of 3 and squeeze your oblique muscles. Then return slowly to the center. This is one repetition. Do 15 such repetitions for, first, your left side, then the right side.
Seated torso twist can also be done in another way. Sit on the floor and bend your knees slightly, holding a medicine ball in your hands. Lean back a little till you feel a pressure in your abs, keep your back straight and chest lifted. Rotate your 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 your left. Repeat this movement 10-15 times. Breathe normally during the repetition. Do 1-3 sets of these repetitions. Take rest between each set.
Lying Torso Twists
In this type of torso twists exercise, you are required to lie down on the floor and bend your knees. Place an exercise ball between your knees, stretch your arms outwards with palms facing upwards. Raise your feet at an angle of 90 degrees, contract the abs and twist the hips to the right, bringing the knees towards the floor. But don't touch the floor with your knees, use your abs to bring your knees back to the center position. Repeat this movement for the left side. Make sure your shoulders remain flat on the floor throughout.
Upper Body Circle
This exercise will require you to twist your torso in a circle. Stand straight with your feet hip-width apart. Raise your hands straight, and clasp them together. Bend to your left, till your hands become parallel to the floor. You will feel the abdominal muscles on your right stretching. Hold this position for a second, then rotate to the front so that you face the floor. Slowly straighten up 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.
The above mentioned torso twists needn't be practiced in isolation. Side bends and torso twists can be combined for the best results. Side bends are a great way to warm up before starting your torso twists and abdominal exercises. So, go ahead, try these torso twists, make them a part of your life, and then, tyres, love handles, expanding waistlines, pot bellies, etc will become a thing of the past.
The torso twists exercises mentioned below can work wonders for your abs and help you 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 Torso Twists
Stand straight with your feet shoulder width apart. Put your hands behind your head, elbows pointing out. Then rotate your torso 90 degrees to the left, so that you are facing your 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, don't rush through the movements.
Sitting Torso Twists
Another way to do this torso twists 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 your shoulder and hold it by stretching out your arms around it. Then twist your torso towards your left, as though you were attempting to look over your shoulder. Twist as far as possible, without moving the lower part of your body. Hold the position for a count of 3 and squeeze your oblique muscles. Then return slowly to the center. This is one repetition. Do 15 such repetitions for, first, your left side, then the right side.
Seated torso twist can also be done in another way. Sit on the floor and bend your knees slightly, holding a medicine ball in your hands. Lean back a little till you feel a pressure in your abs, keep your back straight and chest lifted. Rotate your 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 your left. Repeat this movement 10-15 times. Breathe normally during the repetition. Do 1-3 sets of these repetitions. Take rest between each set.
Lying Torso Twists
In this type of torso twists exercise, you are required to lie down on the floor and bend your knees. Place an exercise ball between your knees, stretch your arms outwards with palms facing upwards. Raise your feet at an angle of 90 degrees, contract the abs and twist the hips to the right, bringing the knees towards the floor. But don't touch the floor with your knees, use your abs to bring your knees back to the center position. Repeat this movement for the left side. Make sure your shoulders remain flat on the floor throughout.
Upper Body Circle
This exercise will require you to twist your torso in a circle. Stand straight with your feet hip-width apart. Raise your hands straight, and clasp them together. Bend to your left, till your hands become parallel to the floor. You will feel the abdominal muscles on your right stretching. Hold this position for a second, then rotate to the front so that you face the floor. Slowly straighten up 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.
The above mentioned torso twists needn't be practiced in isolation. Side bends and torso twists can be combined for the best results. Side bends are a great way to warm up before starting your torso twists and abdominal exercises. So, go ahead, try these torso twists, make them a part of your life, and then, tyres, love handles, expanding waistlines, pot bellies, etc will become a thing of the past.
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