Twisting abdominal exercises work your obliques, or side abs, in conjunction with your main abdominal muscle, the rectus abdominis. The rectus abdominis is responsible for flexing the spine -- pulling your hips toward your rib cage -- and the obliques are responsible for twisting your torso to the side. The ab twist is an intermediate exercise that involves torso rotation. Once you can do 20 repetitions slowly and with proper form, adjust your body position to increase the difficulty of the exercise.
Step 1
Sit on an exercise mat and extend your legs out in front of you.
Step 2
Bend your knees and lift the balls of your feet off the floor so your weight is on your heels.
Step 3
Put your hands together, entwine your fingers, and hold your hands in front of your chest.
Step 4
Lean back slightly. Keep your back straight and lean from your hips.
Step 5
Pull your belly button into your spine and begin twisting to each side, pointing your shoulder to the opposite knee. Take your time and twist slowly. Breathe normally.
Step 6
Twist with your arms extended to increase the difficulty of the exercise. You can also hold a weight or medicine ball in your hand.
Step 7
Lift your feet a couple inches off the floor and hold them in this position as you twist for the most advanced version of the ab twist exercise.
Tips and Warnings
- Keep your back straight throughout the movement. Do not allow your lower back to round or arch excessively.
- Consult a physician before starting any exercise program.
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