Step 1: Sit on flat bench with legs firmly on ground. Place broomstick on back of shoulders and place hands over each side of the broomstick with your arms extended. NOTE: These can also be done standing up.
Step 2: Rotate your torso through your waist – think about twisting your bellybutton – to one side and then to the opposite side. Your head should never move throughout the twisting motion, and your hips should be facing the entire time.
Step 3: While keeping tight throughout, continue to twist from side to side until desired reps are completed. Your feet should stay firmly planted as you twist from side to side. Going from one side to another is considered one full rep.
Benefits:
Broomstick twists are an excellent movement for your core region and can add great variety for your core workouts.
The constant twisting motion also keeps constant tension on everything from your abs to your spine and lumbar region. Focus on keeping a good pace throughout the twisting motion, but not going so fast that your body doesn’t stay tight.
The nature of the movement also allows for a high number of reps for each set, which is great for adding muscle and definition to this region.
Step 1: Sit on decline bench with legs secured under padded bar. Place hands behind your head with your elbows pointing out. Step 2: Lower body until you are ¾ of the way down and hips are nearly extended. Step 3: Pause momentarily after going down and to raise body, flex hips and abs, keeping your upper body tight and lower...
Step 1: Sit on flat bench with legs firmly on ground. Place dumbbell under your chin, holding it up with both hands. Your palms should be facing you and keep your elbows tucked throughout the movement. Step 2: As you begin your descent to the bench, round your back slightly, keeping constant tension on your abdominal region. Keep your abs...
Step 1: Grip the bar with your hands around shoulder width apart. If you are worried about your grip giving out first, use wrist straps and wrap them around the bar. Step 2: While keeping your arms slightly bent and keeping your upper body tight and as stationary as can be, slowly raise your knees up, keeping your legs together and bend....
Step 1: Grip the bar with your hands around shoulder width apart. If you are worried about your grip giving out first, use wrist straps and wrap them around the bar. Step 2: While keeping your arms slightly bent and keeping your upper body tight and as stationary as can be, slowly raise your legs up, keeping your legs together and as...
Step 1: Lie flat on your back. Bring both feet off the floor with your knees bent and your feet straight in the air. Your thighs should be vertical to the floor and your hands should be behind your neck. Step 2: After exhaling, begin your first rep. Contract your abdominals and bring your head and shoulders slightly off the floor. Bring...
Step 1: Lie flat on your back. Bring both feet off the floor with your knees bent and your feet straight in the air. Your thighs should be vertical to the floor and your hands should be behind your neck Step 2: After exhaling, begin your first rep. Contract your abdominals and bring your head and shoulders slightly off the floor. Your lower...
Step 1: Lie flat on your back. With your knees bent, secure your feet so that they are able to remain stationary throughout the movement. Your hands should be behind your neck Step 2: After exhaling, begin your first rep. Contract your abdominals and bring your head and shoulders off the floor. Your lower back will be pressed into the floor...
Step 1: Lie flat on your back. With your knees bent, secure your feet so that they are able to remain stationary throughout the movement. Place the weight behind your head with the hole in the plate resting on the back of your head. Step 2: After exhaling, begin your first rep. Contract your abdominals and bring your head and shoulders off...
Step 1: Kneel on the floor and, with the wheel in front of your legs, place your hands on both sides of the wheel. A pad or mat can be used for your knees for comfort. Step 2: Keeping your core and upper body tight, roll the wheel forward, going as far as you can without your back rounding or aching. Your elbows should be slightly. Your...
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[2] http://www.youtube.com/embed/P7J0aoX665Q
[3] http://www.youtube.com/embed/WPnmJVLbFUA
[4] http://www.youtube.com/embed/7V2VvSTX_g8
[5] http://www.youtube.com/embed/Prk3XfTSlP4
[6] http://musclepharm.com/exercise/decline-situps
[7] http://musclepharm.com/exercise/flat-bench-weighted-full-situp
[8] http://musclepharm.com/exercise/hanging-knee-ups
[9] http://musclepharm.com/exercise/hanging-leg-raise
[10] http://musclepharm.com/exercise/bicycle-crunches
[11] http://musclepharm.com/exercise/crunches-knees
[12] http://musclepharm.com/exercise/crunches
[13] http://musclepharm.com/exercise/weighted-crunches
[14] http://musclepharm.com/exercise/ab-wheels
