Wondering how to get a six pack abs for women? Turn up the music and start doing these twist exercises to get toned abs and waist. Here are 11 twist exercises you can do to shed the flab and get a slim waist. Scroll down!
1. Russian Twists
There are some well-known exercises for reducing belly fat that are quite effective when done on a regular basis. One prominent one is the full abdominal twist that involves balancing, strength, and isolation. It strengthens the core and cinches the waist by working the oblique muscles. Muhammad Naveed, a blogger, spoke about the effect of doing 100 Russian twists daily for a week. He said, “I felt a sense of strength and stability in my center. It wasn’t like I noticed any changes regarding the look of my waistline, but I didn’t think I would in a week. However, it’s the interior that is important, and my stomach was feeling fantastic. (i).” Target: Obliques, hip rotators, lower abs, and upper abs.
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2. Criss-Cross
Criss-cross, also known as bicycle crush, is a crunch exercise that involves a twist. So, you get the benefits of both exercises. It targets your core muscles, strengthens them, and gives you good cardio at the same time. A great way to attack that ab-flab! Target: Obliques, rectusi A pair of straight muscles located between the ribs and pubic bone, right at the abdomen area. muscles, hip flexorsi A group of muscles located near the thighs that facilitate hip flexion and enable lower body movement. , quads, glutes, and hamstrings.
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3. Windmill
The windmill is a great twist exercise for your abs, obliques, and glutes. You can do it with or without kettlebellsi A steel ball with a handle that is used to perform various exercises that help improve flexibility and core strength. . Make sure you start with a lighter weight to prevent injuring your back and wrist. Also, if you have a lower back injury, do not do this exercise. Target: Obliques, lower abs, shoulders, upper back, and glutes.
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4. Plank Hip Twists
This exercise is an absolute must to include in your workout regimen. It targets your lower belly fat, totally hits the muffin top, and works on your core muscles. Target: Obliques, rectus muscles, lower back, and glutes.
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5. Skater Lunge
Take the regular lunges up a notch by adding a literal twist to them. Skater lunges are great for burning calories, targeting the waist area – especially the side fat – and shaping the hips and legs. Target: Obliques, hip rotators, quads, hamstrings, glutes, and calves.
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6. Weighted Russian Twists
Remember the Russian twist exercise we did at the beginning? Weighted Russian twists are the same but more challenging. You can hold a dumbbell, kettlebell, weight plate, or a medicine ball. The weight adds resistance to your movement, which makes your obliques work harder and shed the fat faster. Target: Obliques, rectus muscles, and quads.
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7. Standing Bar Twists
Discover simple and effective ways to achieve a smaller and slimmer waist. Watch this video to help you get ready to slim down and tone up with these easy-to-follow exercises. Standing bar twists are also known as oblique twists. They work on your shoulders, sides of your upper back, and your abs. They work the difficult areas that most twist exercises cannot reach. It’s a great workout to also get a good upper body warm-up. Target: Obliques, lats, and deltoids (shoulders).
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8. Rotator Disc Twists
Rotator discs are circular, flat discs. They are common gym and home gym equipment that effectively target the ab muscles and help get rid of side and belly fat. It is also a fun exercise. You may do it holding a chair or the wall for support. You can also do it without support once you are comfortable and have better balance and coordination. Target: Obliques, lower abs, mid abs, and upper abs.
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9. Banana Twist
This is another similar exercise to the Russian twist. But, it includes sit-ups as well. It is tremendously effective in building core strength, toning, improving balance, and shedding fat from the abdominal area. Target: Obliques, lower abs, upper abs, glutes, quads, and hamstrings.
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10. Medicine Ball Jump Lunge Twist
Another good way to challenge your abs is to add a jump, weights, and upper-body twist to a regular lunge. It is a great full-body fitness workout that burns calories and tones the sides of your belly, glutes, and thighs. Target: Obliques, lower abs, upper abs, glutes, quads, and hamstrings.
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11. Shoulder Taps
Shoulder taps is a bodyweight exercise that targets and strengthens your core muscles. While it is similar to a plank in position as it requires you to keep your shoulders and hip steady, it is an active exercise in which you have to use your palms to alternately touch the opposite shoulder. Target: Obliques, rectus abdominis, stabilizing muscles
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Engaging in exercises that rotate your torso and work out your ab muscles has multiple benefits. Learn more in the next section.
Benefits Of Twist Exercises
Here are the possible benefits of performing twist exercises:
May improve core strength May increase flexibility May enhance balance and coordination May improve posture May aid in weight management May reduce back pain May enhance athletic performance May reduce stress
Twist exercises put a lot of pressure on your torso, especially your back. That’s why it’s crucial to maintain proper posture. Follow the tips discussed in the next section to do these exercises safely and avoid injury.
Tips For Performing Twist Exercises Safely
Before starting, warm up your muscles with light cardio activities like jogging or jumping jacks. Focus on engaging your core muscles and avoiding any unnecessary movements in your hips or shoulders. Begin with gentle twists and gradually increase the intensity and duration as you become more comfortable. Try different types of twist exercises to target different muscle groups and avoid boredom.
Conclusion
There’s no doubt that getting rid of belly flab is tedious and requires strict dedication. Thankfully, adding twists to your workout routine can help speed up the process. You will work all the ab muscles and get rid of the side fat and the front belly bulge quickly. These exercises are perfect for side fat too. So go ahead and start doing these 10 ab twist exercises at least thrice a week. Don’t forget to eat healthy, stay hydrated, and sleep well too! How can I maximize my results with twist exercises? Getting the most out of twist exercises is not just about doing them correctly. It’s about taking control of your health. Focus on your core muscles, include them in a balanced workout plan with cardio, and complement it with a diet of balanced and healthy food. This holistic approach will help you maximize your results and feel empowered about your health journey. What’s a torso twist? When doing a torso twist, you rotate your entire upper body to the left and right as if you were doing a crunch. It is a dynamic stretching exercise that boosts flexibility, extension, and multi-planar movementsi Movements of the joint that occur in more than one plane of motion, such as forward and backward, side-to-side, and rotational. . Do standing torso twists work? Standing torso twists target the abdominal and oblique muscles. They help stabilize the spine and warm up the core for an intense workout. Is it good to twist your body? Yes, twisting is good for the body. It helps improve stability and keep the spinal muscles mobile. Do waist twists help with love handles? Yes, waist twists such as Russian twists are perfect twist exercises to help get rid of the love handles and the stubborn fat on the sides of the stomach. Should you avoid twisting at the waist? It is best to avoid doing twist exercises if you have lower back pain. Consult your doctor before starting it to know if you are the right candidate for twisting exercises.
