What are Oblique Twists
The oblique twist is one of the best exercise to target your core muscles. It is one of the few exercises that specifically target the side muscles of your abs also known as “obliques”. The oblique twist movement engages and strengthens your oblique muscles, these muscles are responsible for spine movements and stabilising the core.
Like any other body part, to get the best results, the oblique must be worked out regularly whilst also providing adequate rest to aid recovery.
Oblique Twists Muscles Worked
Your abdominals consist of three major muscles: the rectus abdominis, the obliques, and the transverse abdominis.
The Oblique twists target mainly the obliques but will also engage the serratus muscles and upper and lower abdominals.
- Obliques – responsible for the side to side bending of your upper body
- Serratus – responsible for the forward rotation of the arm and to pull the scapula forward
- Upper and Lower Abdominals – the main function is to stabilise the lumbar spine
Oblique Twists Benefits
The Oblique twist is a traditional core exercise that is found in most workout routines. It can help improve your posture and stability which we use every day of our lives.
Here are the benefits of the oblique twist:
- Improved balance and stability in the abdominals, trims and spine
- Strengthening of the obliques, core and spine.
- A total core workout
Oblique twists will enhance your performance. This is because oblique twists strengthen your oblique muscles, which in turn increases your core’s speed and improve your performance when participating in sports such as football, netball, golf etc. Also, improving your physical health and make carrying out daily activities such as bending, lifting twisting etc. easier.
The oblique twist will help improve balance and posture. This is because, oblique twists focus on strengthening the oblique muscles and spine, increasing its flexibility to allow for eased movement and reduces the pressure on the lower back when completing day to day activities such as lifting.
Good posture not only provides the health benefits mentioned above but it also makes you look slimmer and increases confidence!
How To Do Oblique Twists
- Start by sitting on an exercise mat with your feet flat on the floor and knees slightly bent
- Tighten your core and slowly lower yourself down at about a 45-degree angle – for added resistance you can hold a medicine ball or weight plate
- Engage your abs and in a controlled manner twist your torso to the right and then back to the starting position. Repeat this with the left side.
- Repeat until you have completed all your repetitions.
Variations
Oblique twists are versatile and easy to perform. In fact, there is no one- way to perform an oblique twist. Each oblique twist is unique and will keep any workout routine interesting.
Cable Oblique Twist
- Start by adjusting the cable pully machine to the correct height (roughly around shoulder height)
- Attach a handle to the cable and hold with both hands
- Position your feet facing away from the cable machine and raise the heel closest to the pully cable
- Keep both hands straight and slowly twist your torso to one side and slowly return back to the starting position, Repeat this with the other side
- Repeat until you have completed all our repetitions.
Standing Oblique Twist
For this workout, you can use just your bodyweight or add resistance with a medicine ball, dumbbell or plate. Whatever equipment you use, you must ensure it allows you to maintain control of your obliques and core without the lifter disregarding form.
- Start with your feet shoulder-width apart and slightly bend your knees
- Stretch your arms out if doing the exercise with bodyweight, otherwise hold a weight in front of your chest.
- Engage your abs and slowly twist your torso to one side and twist back to the starting position.
- Twist your torso to the other side and return back to the starting position.
- Repeat until all reps have been completed.
Decline Oblique Twists
- Sit on a decline bench and secure your feet under the footpad
- Hold a weight in front of you and slightly bend your arms
- Engage your abdominals and slowly lower yourself down until at a 90 degrees angle
- Next, twist your torso to one side and return back to the starting position
- Repeat with the other side
