Twist - Static Alternate

Recommendations: 1-2 Sets, 10-20 Reps

Intermediate Obliques Abdominals Strength Smith Machine Gym

Purpose: Twist exercises strengthen the side abdominal muscles.

Benefits: Twist exercises will give you a well-defined mid-section.

Lie on an exercise mat in a Smith Machine with your feet hooked underneath the bar at floor level. Raise your upper body so that it is at a 45 degree angle. Place your hands lightly against the sides of your head. This is the starting position. Twist to the left, moving your right elbow across your body. Exhale during this movement. Hold this position for 2-3 seconds. Feel the stretch in your right obliques. Slowly return to the starting position. Inhale during this movement. Your feet are hooked underneath the bar at floor level, your upper body at a 45 degree angle, your hands lightly against the sides of your head. Twist to the right, moving your left elbow across your body. Exhale during this movement. Hold this position for 2-3 seconds. Feel the stretch in your left obliques. Slowly return to the starting position. Inhale during this movement. Your feet are hooked underneath the bar at floor level, your upper body at a 45 degree angle, your hands lightly against the sides of your head. Repeat for the recommended number of repetitions.

The abs can be divided into the abdominals themselves and the obliques. The obliques are the outer abs and are used in twisting movements. For the sake of exercising, the abdominals are sometimes divided into upper abs and lower abs (this is not a technical division but something for exercising). Both upper and lower abs are used in straight line ab exercises while the upper abs are also involved in twisting movements.