How to do torso twists for the abs. Torso rotations. Abs training - Torso twists with a body bar

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What you need

• Horizontal bar
• Exercise equipment
• Pancakes from the barbell

One of the signs of an athletic man is sculpted abs. The same is true for girls - a toned stomach is both beautiful and evidence of exercise. Exercises for the rectus abdominis muscle will help you achieve great shape.

There are dozens of movement options. Let's look at the most effective and versatile ones - those that are suitable for both women and the stronger sex. Most of the exercises you can easily do at home, but some are designed to be done in the gym.

Pros and cons of Russian crunches

Pros of the exercise:

• Thanks to the peculiarities of the technique, the exercise trains not only the external abdominal muscles, but also the internal ones, which are responsible for maintaining the spine and the correct position and functioning of the internal organs. Relaxed internal abdominal muscles cannot hold the lower back in the correct position, which causes lumbar hyperlordosis to form.
• The exercise, when performed in large numbers of repetitions, forms a muscle corset, visually improves the shape of the muscles and indirectly helps to reduce waist size, especially with the right loads and nutrition. Exercise itself does not burn fat locally in this area. And lifting weights makes the muscles thicker and more defined.

The disadvantage of the twist is that the oblique twisting technique is not suitable for everyone, namely for problems with the spine - hernia, protrusion, pinched nerve endings, osteochondrosis and displacement of the vertebrae. Even in healthy people, performing a twist incorrectly can cause back pain. Therefore, it should be performed with good physical preparation and master the technique first without weights.

General recommendations

The press can only be divided into upper and lower areas conditionally. It's one whole. Certain movements provide only different degrees of tension in the zones. Therefore, to properly work out the abdominal muscles, it is not necessary to include dozens of different exercises in your training program.

For cubes to appear, two conditions must be met:

• increase muscle volume;
• reduce fat percentage.

Local fat burning is a myth. Fat almost always disappears evenly throughout the body. Therefore, it is important to follow a diet and perform aerobic exercise. If you get rid of everything unnecessary, you will see your abs even if you don't build them at all.

Women need a combination of high-repetition abs, cardio, and diet. Men in this formula need to replace the high-repetition style with a strength mode, implying no more than 15 repetitions per set. Otherwise, instead of cubes there will be only squares - the abs will be inexpressive. Although this level is worthy of respect.

Note. Everything is individual: some manage to increase the volume of the press even when performing a large number of repetitions.

Russian floor crunch technique

1. Starting position: sitting on your buttocks, keep your feet hanging, bending your knees. Lean your body back about 45 degrees, slightly rounding your back. Stretch your arms in front of you, placing your palms together for comfort. This position should be maintained throughout the approach. The main thing is not to lose your balance.
2. In the center of the movement, inhale, and exhale, twist your torso to the right at the same time as your arms. Return to the center as you inhale, and exhale as you twist in the opposite direction.
3. When performing the movement, take your time and do not rotate your pelvis or legs along with your body. The movement should be performed by the oblique abdominal muscles.

Typical beginner mistakes

Many abdominal exercises have their own technical nuances that you need to master in order to get the most out of them. Let's look at the most common mistakes, myths and misconceptions:

1. You should not train your abs more than 1-2 times a week. Crunches are a fairly easy exercise, but even after it the body needs time to recover.
2. By performing a large number of repetitions, you will not burn excess fat deposits on your stomach and get the coveted “cubes”. The optimal repetition range for crunches is 12-20; in combination with a diet tailored to your goals, this approach will give maximum results.
3. Do not use too heavy a weight. If you do crunches with a disc or dumbbell, do not chase the weights, it is better to focus on mental concentration and contract the abdominal muscles more isolated, but involving no assistant muscles in the work.

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Baked pears in the oven

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• 11.5 g Carbohydrates
• 46 kcal

30 min.

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Other recipes

Features of the Russian twist with a kettlebell

The twist technique is unchanged, the only difference is the addition of weights. This is necessary at the moment when the muscles have adapted to the load with their own weight and stopped developing.

1. To do this, you need to take the weight by the arms on the sides, tilt the body, taking the starting position with your feet off the floor, and twist to the side.
2. Carry the weight with your arms bent at the elbows above your body, and when turning, touch the weight to the floor. The same goes in the opposite direction. But you don’t have to lower the weight so low, working with your hands at a level parallel to the floor, the amplitude will be less. The choice of technique depends on the weight of the weight.

Post-workout nutrition

A woman's abs have been training for weeks. And a set of exercises must be combined with proper nutrition. Follow these simple guidelines:

• If you want to additionally burn excess belly fat, you can eat an hour and a half after training. At this time, the body intensively uses available resources for its work.
• Do you just want to maintain and work out your muscles without losing weight? Immediately after class, it is advisable to eat an apple, a banana, or drink a special high-protein shake. Protein products stimulate the fat burning process, and the result is much more effective and faster.

Abdominal training for a woman or a young girl is intense and, as a result, tiring, just like regular squats. In the absence of willpower, there is a high probability of not resisting something sweet and very tasty. Therefore, experts do not recommend overtraining. We exercise in an optimal mode, following the principles of proper nutrition.

Russian crunches on a fitball

This option involves an even greater load when maintaining balance, since the body position is not on the floor, but on an unstable surface. You can perform the exercise with or without equipment. For weights on a fitball, it is better to use a medicine ball or small dumbbells.

1. Sit on the ball with your knees bent and your feet flat on the floor. Place your feet wider for stability.
2. Tilt your body, moving your pelvis forward a little, your lower back should lie on the ball. The spine is slightly rounded. Raise your arms perpendicular to your body.
3. As you exhale, smoothly twist your torso to the side without lifting your lower back from the ball and maintain your balance.
4. As you inhale, return to the center.
5. Exhale and twist in the opposite direction.

How to train your abs correctly

Some experts believe that training the abs at home and in the gym, like a number of other muscle groups, should consist of multi-joint exercises. Numerous analyzes of muscle activity have shown that it is movements, that is, deadlifts and squats, that significantly activate the body.

Although many people focus on performing isolated abdominal exercises - most often crunches - which will not bring the desired results if performed alone.

Therefore, a plan based on making as many bends and tensions as possible has no chance of success. But this is only one point of view on this issue.

Recommendations for men and women: how to do a twist correctly

The Russian twist is an effective exercise for both men and women. There is just a slight difference in execution. It is better to perform crunches at the end of your workout. It can be combined with straight crunches and leg raises for the abdominal muscles.

• Women are recommended to perform the technique without weights with a large number of repetitions: 20-30 times, 3 sets.
• men should perform a weighted twist, 10-12 twists, 3-4 sets.

An effective set of abdominal exercises for women

Any girls and even women after 50 years old can easily take care of their belly. You should correctly compose a set of exercises, and the results will not take long to arrive. Beginning athletes only need a couple of different elements, which will be performed strictly according to technology and with proper breathing. For more experienced losers, the training program consists of 5-8 exercises.

If you train in a gym, a trainer and an experienced nutritionist will help you with your workouts. And at home you will have to work out the program yourself. If you do not want to turn to professionals, create a complex with the following exercises. In the ranking of the most effective, in our opinion, are the following movements.

Are turns with a stick on your shoulders a myth? How to reduce your waist and remove your sides?

Today we will discuss perhaps the most controversial exercise in the world! Plenty of professionals have done the turns and devoted thousands of hours to them. On the other hand, scientists claim that there is no local fat burning. Professor Seluyanov actually argued the opposite. But, in the end, let's break it down, does it even make sense to perform turns with a stick or with a barbell on your shoulders?

Exercise technique

1. The exercise is performed in a sitting or standing position

2. Place a long wooden or plastic stick on your shoulders.

3. After exhaling, make a full turn to the right

4. Inhale and make a full turn to the left.

5. Avoid sudden movements

6. Performing two turns counts as performing 1 repetition.

7. Performing this exercise with a bar is considered dangerous.

The literature states that this exercise is intended to develop the oblique abdominal muscles. From an anatomical point of view, the exercise actually involves the function of the external and internal muscles of the oblique abdominal muscles, but after trying to perform this movement, you immediately feel the insignificance of the load.

On the one hand, this is good - you will not grow huge and powerful muscular sides. On the other hand, these sides don’t grow much even when bending to the side with 5-10 kg dumbbells, but the load when bending even with a “five” feels 40 times greater. You can easily perform 100 turns with a stick and not feel a thing!

Based on all this, we can assume:

1. This exercise is from the past and is mistakenly considered fat burning (local fat burning is impossible, from a scientific point of view).

2. This exercise is not suitable for training the oblique muscles as it is too easy.

3. The exercise can be suitable for warming up, warming up before training, and possibly entering a rehabilitation complex to recover from injuries, for elderly people or those weakened by illness.

4. Even on the Herbalife website it is written: “Twists are a useless exercise for training the oblique abdominal muscles. You won’t get tired while doing it, even if you do it all day!”

Don't call me Captain Obvious. As soon as I went on the Internet, I found dozens of training videos, and they were by no means made in ancient times. I got the impression that trainer-bloggers are ready to film absolutely anything as long as it gets views (even if they know that it’s complete nonsense).

If you have any serious and well-founded arguments about how exactly this exercise can be useful, other than for warming up the spine and flexibility, write about it in the comments.

The Hard-Discovered Benefits of Turning with a Stick

I thought for a long time, rummaged through mountains of literature, watched probably a hundred videos, and still came to the conclusion that there is benefit from this exercise. In principle, my assumptions were justified.

Abdominal training (option No. 3)

And another set of exercises for the press, aimed at developing the strength and endurance of the core muscles. If you want to not only pump up your abs, but also lose belly fat and burn fat, then check out: Interval training to lose belly fat.

Abs training by number of repetitions:

1. Pulse arm pull-ups: 10-15 reps.
2. Bicycle: 15-20 reps on each side.
3. Double crunches: 15-20 reps.
4. Russian twist: 10-15 repetitions on each side.
5. Knee to elbow plank: 10-15 reps on each side.
6. Horizontal back scissors: 15-20 reps on each side.
7. Turns with arm extension: 10-15 repetitions on each side.
8. Classic fold with lift: 15-20 repetitions.
9. Bent-legged windshield wipers: 10-15 reps on each side.
10. Side plank pelvic lift (right side): 10-15 reps.
11. Side plank pelvic lift (left side): 10-15 reps.

Abs training by time:

1. For entry level. Exercise scheme: 30 seconds of work, 15 seconds of rest. The total training time will be 8 minutes. You can repeat the exercises in two circles, in which case the training time will be 17 minutes. Rest between circles for 1 minute.
2. For advanced level. Exercise scheme: 45 seconds of work, 15 seconds of rest. The total training time will be 11 minutes. You can repeat the exercises in two circles, in which case the training time will be 23 minutes. Rest between circles for 1 minute.

Arm pull-up with pulsation

Benefits of the exercise: Pumping and strengthening all abdominal muscles with an emphasis on the upper body. Due to pulsation, muscle tension increases many times over. This simple abdominal exercise perfectly tones your muscles.

How to do it: Sit on the mat, press your back and stretch your arms forward, raise your head. Legs are bent at the knees and lie on the floor. Begin to lift your upper back off the floor and pulse in the top position. Stretch your arms forward, tense your abdominal muscles. The lower back is pressed tightly to the floor.

How to make it easier: Perform the exercise without pulsation.

How much to perform: 10-15 repetitions.

Bike

Benefit of the exercise: Uniform development of the abdominal muscles: external and internal lateral, rectus and transverse muscles. The load also goes on the hips. Taken together, one of the most effective abdominal exercises.

How to do it: Lie on your back, bend your knees, bring your hips vertical to the floor. Raise your upper body, clasp your hands at the back of your head. Extend and bend your legs alternately, at the same time twist your body crosswise, touching your knees with your elbows. Don't lift your lower back.

How to make it easier: Raise your legs higher above the floor - the higher your legs, the easier it is to perform the exercise.

How much to perform: 15-20 repetitions on each side.

Double crunches

Benefit of the exercise: Pumping up the rectus and transverse abdominal muscles; in general, the entire muscle corset works. This is one of the extremely focused abdominal exercises that will allow you to progress in other crunches.

How to do it: Lie on your back, clasp your hands behind your head, spread your elbows to the sides. Bend your legs, place your feet closer to your pelvis. Raise your body and hips at the same time, touching your elbows to your knees at the top point. Keep your neck straight, don't bend.

How to simplify: Lift alternately (not simultaneously) from the floor first the upper part of the body, then the lower part of the body.

How much to perform: 15-20 repetitions.

Russian twist

Benefit of the exercise: Development of internal and external lateral beams. Work is also underway in straight and transverse fibers. A flat, elastic stomach is formed, the waist is outlined, and relief oblique muscles are drawn.

How to do it: Sit down on the mat, move your body slightly back, bend your knees and leave it suspended. Clasp your palms in front of your chest. Keep your neck and back straight. Twist to the right and touch your elbow to the floor, then switch back and twist to the left.

How to make it easier: Put your feet on the floor, this will make it much easier for you to perform turns.

How much to do: 10-15 repetitions on each side.

Plank knee to elbow diagonally

Benefit of the exercise: Outlining the oblique, intercostal, serratus muscles. The core and abs are loaded evenly. The strength of the shoulders and legs develops. It improves and balance returns. An excellent abdominal exercise that combines static and dynamic.

How to do it: Take a stand with straight arms, place your feet shoulder-width apart, keep your back and knees straight. Pull your right thigh up to your chest towards your left side, performing a cross twisting of the body. Bring your leg back, repeat in the other direction with your left thigh.

How to make it easier: Perform 4 knee pull-ups, then lower into a kneeling plank for a couple of seconds.

How much to do: 10-15 repetitions on each side.

Horizontal back scissors

Benefit of the exercise: Shaping the abs with an emphasis on the lower zone. The muscles of the thighs, buttocks, and stabilizers are actively involved in the work. Increased calorie expenditure. One of the best exercises for the lower abs and endurance.

How to do it: Lie on your back, press your head and lower back, put your hands under your buttocks. Place your legs in the air at a height of one and a half to two feet, perform scissors, placing one or the other shin on top. From the top of the head to the pelvis - the upper half of the body - do not lift it off the floor.

How to make it easier: Raise your legs higher above the floor - the higher your legs, the easier it is to perform the exercise.

How much to perform: 15-20 repetitions on each side.

Turns with arm extension

Benefit of the exercise: Pumping the internal and external oblique muscles, while actively engaging the upper abdominal area. The risk of spinal injury is reduced, and the contours of the sides are formed. A simple and safe abdominal exercise.

How to do it: Lie on your back, press your lower back and shoulder blades firmly to the floor, bend your knees, move your feet closer to the pelvis. Place your hands behind the back of your head and straighten them to the sides. Twist to the left and bring your right arm to the side of your left hip. Come back and repeat on the other side.

How to make it easier: This is a fairly easy abdominal exercise, but you can make it easier by doing oblique crunches without extending your arms. Hands remain behind your head or lie on your chest.

How much to do: 10-15 repetitions on each side.

Classic pleat with lift

Benefit of the exercise: Development of strength of the rectus abdominis muscle. Each zone simultaneously responds to the load. The buttocks, hips and back are strengthened. This is a basic abdominal exercise that evenly works the core.

How to do it: Lie on the mat, move your legs together and stretch them, lift them off the floor, stretch your arms, pointing up in front of your chest. Make a fold - towards each other, bring the torso and hips in one movement. Bend your legs at the knees, bring your arms to your sides. Keep your neck and back straight.

How to make it easier: To make the exercise easier, cross your arms over your chest or place them behind your head. You can also lower your legs to the floor during extension.

How much to perform: 15-20 repetitions.

"Windshielders" with bent legs

Benefit of the exercise: Emphasis on working the lateral abdominal muscles. The lower back and pelvis are strengthened, and blood flow to the spine increases. The waist is shaped. Among the most effective exercises for the lower abs and oblique muscles.

How to do it: Lie on your back. Open your arms clearly to the right and left, placing them on the floor. The legs are bent at the knees and folded together, there is a right angle between the body and the hips. Do not tear off the torso, from the crown to the pelvis. Move your legs to the left along a single plane without your feet touching the floor. Go back, go right. To make it more difficult, you can turn your legs straight to the side rather than bending your knees.

How to simplify: The exercise is not difficult, but to simplify it, you can tilt your legs only slightly to the side, in a small amplitude.

How much to do: 10-15 repetitions on each side.

Crunches with legs raised

A variation on the classic crunch allows you to maximally tense your abdominal muscles. This is also a very good exercise for beginners who cannot yet do many repetitions of traditional crunches.

Correct execution of the exercise requires lying on your back with your arms crossed behind your neck.

In a simpler version, your arms can be extended in front of you.

1. You need to raise your legs with your knees bent.
2. Your thighs should point upward and your calves should form a right angle with them, with your feet together.
3. Then you need to tense your abdominal muscles and raise your head, shoulder blades and shoulders towards your bent knees.
4. The neck should be relaxed.
5. The emphasis is only on lifting the upper body with the abdominal muscles.
6. For a better understanding, you can watch a video of abdominal training.

Exercise "vacuum" while inhaling

Technique:

1. Stand straight, feet shoulder-width apart, hands on hips. This is your starting position.

2.Now inhale the maximum amount of air, drawing in your stomach as much as possible, and hold in this position. Imagine that your stomach is touching your spine.

3. One isometric contraction lasts 20-40 seconds. While doing this, try to breathe in a normal manner.

4.Then exhale and return to the starting position.

Why you can’t get a flat stomach at home

What if you are already doing abdominal exercises, but don’t notice much effect? There may be at least three reasons for this.
Execution technique. It must be very clear - otherwise your attempts to pump up your abs will be at least unsuccessful, and may even result in problems with your lower back.

Wrong exercises. Are you doing the correct set of abdominal exercises? Unfortunately, the Internet is littered with videos with absolutely illiterate exercises from an anatomical point of view.

For example, full lifting of the torso (the worst option is on a bench) leads to a compression load on the lower back, which leads to various disorders in the lower back, the appearance of intervertebral hernias and other injuries with a cumulative effect. But this is exactly how they teach you to pump up your abs not only on the Internet, but also by trainers in fitness centers and physical education teachers. Another traumatic exercise is the simultaneous raising of arms and legs (“jackknife”). When performing it, the entire load falls on the spinal ligaments. This means lower back pain is guaranteed!

Coveted cubes. To get six-pack, training alone will not be enough, even if you exercise regularly - you will also have to establish a healthy diet and lose weight. Only in this case will work on the relief bear fruit. It's easy to develop abdominal muscles; it's much more difficult to get your body fat low enough for your abs to become visible.