While working on our upper and lower abdominal, we often neglect the oblique muscles. But the fact remains that one cannot achieve a strong core without doing the twists that are crucial to build and strengthen your core. Twist exercises work on your upper and lower abs while stretching your obliques simultaneously.

Therefore, these five twist exercises must be a part of your ab workout. Here you go:

  1. Russian Twist

How to Do: Start by sitting on the floor, with your knees bent and feet flat on the ground. Then lean back so your upper body is at a 45-degrees angle to the floor. Keep your back straight at this angle throughout the exercise, as it will be tempting to hunch your shoulders forward. Link your hands together in front of your chest, then brace your core and raise your legs up off the ground. Rotate your arms all the way over to one side, then do the same in the other direction. Count that as one rep. Repeat 10 to 15 times per side.

Russian-Twist

  1. Walking Rotation Lunges:

How to Do: Stand with feet hip-width apart, holding dumbbell with both hands, arms extended in front of you. Step right foot forward about 3 feet and bend knees 90 degrees into a lunge. At the same time, rotate your torso and dumbbell to the right, keeping arms straight. Return to stand and repeat with left leg, rotating to the left. Continue, alternating 8 to 10 times per side.

Walking-Rotation-Lunges

  1. Floor Twist:

How to Do: Lie on your back and lift both legs off floor, knees bent 90 degrees, arms extended at sides from your shoulders to form a ‘T’. Bring knees to the right side of your body, lowering them toward the floor. Hold for 3 counts, then shift knees to the left. Repeat 8 to 10 times per side.

floor-twist

  1. Bicycle Crunch:

How to Do:  Lie flat on your back on the floor with your knees bent and feet on the floor. Keep your abs tight and lower back pressed into the ground. Put your hands behind your head, do not lace the fingers and lift your head and upper back off the floor. Now, lift both the feet off the floor and straighten your left leg while the right leg remains bent. Now twist and touch your left elbow to the right knee. Then straighten the right leg and bend the left leg and twist and touch the right elbow to the left knee. Increase the speed and keep alternating the sides. Do around 50-75.

Bicycle-crunch

  1. Leg Circles:

How to Do:  Lie on the floor with your legs extended straight. Keep your abs tight and lower back pressed to the floor. Lift your legs straight up until they are perpendicular to the floor. Now start making big circles with your legs joined together. Starting from the center, draw a circle by taking your legs to the left, then down and up to the right and back to the center. Do clockwise as well as anti-clockwise, 10 times in each direction.

leg-circles

These twist workouts do absolute miracle to your core and you won’t have to crib about melting away your belly fat. Incorporate these twist exercises in your workout regime and get ready to have a strong core!

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Namita Nayyar, the President and owner of Womenfitness.org, has studied in-depth about exercise and nutrition, both normal and therapeutic. She is an M.Sc. (Gold Medalist), Nutrition & Fitness Expert (IFA).Women Fitness is a world leading website on women health and fitness in India. It believes that every woman can achieve her desired body if she believes in herself and works wholeheartedly to achieve a healthy and fit body. Their mission is to support each woman to achieve their fitness goal.

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