Why it's on the list: To recruit the obliques, you need to do one of three motions:
- Bend to the side
- Rotate your trunk
- Suck in your belly
By adding a medicine ball to the twist, you're hitting your obliques with a double whammy by requiring the upper abs to contract isometrically to stabilize against the weight as you move. Try to get a little crunch on either side after the rotation to up the ante.
Twist Variations for Ab Development:
- Russian twist
- Dumbbell Russian twist
- Medicine ball half moon
- Cable lying twist on ball
- Standing cable twist (high to low)
- Standing cable twist (low to high)
In your workout: Do this exercise toward the middle of your routine for 3 sets of around 15 reps per side. Increase the degree of difficulty by extending your arms out or using heavier weight.
