Oblique Twists exercise is an effective exercise for targeting the upper abdominals, lower abdominals, serratus and oblique muscles. It also engages the lower back and hip flexors.
Oblique Twists will also develop core strength, flexibility and mobility of the hips and the trunk.
This can be used as a warm up before training back or legs or used as a finisher to an abdominal training program.
This is a valuable exercise for physical activities that require trunk rotation such as baseball, tennis, golf and boxing.
Oblique Twists Benefits
The benefits of oblique twists include:
- Abdominal muscle development
- Oblique muscle development
- Improved core strength for lower back support
How To Do Oblique Twists
- Sit on the floor with your knees bent in a 90 degree angle.
- Hold a medicine ball with both hands in front of your chest.
- Tighten your core; lean back slightly then twist your trunk to one side. The medicine ball must remain in front of your chest at all times.
- You could have the medicine ball touch the floor for a greater stretch but it must always come back in front of your chest.
- Once you feel a nice contraction, reverse position and twist to the other side.
- If you want to make the exercise more challenging, raise both legs off the ground. This variation engages the lower abdominals more in the exercise.
- Repeat the exercise until you have completed the targeted number of reps.
Oblique Twists Form and Technique
Lifting the legs off the floor will emphasise your lower abs but places more compression forces on your lower back.
If you have issues with your lower back, stick with the regular version with both feet on the floor. Focus more on form and technique than the amount of weight you are twisting with.
Always keep the medicine ball in front of your chest.
Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)
Routine for Muscle Gains: n/a
Oblique Twists Muscles Worked
When performing the exercise correctly, oblique twists muscles used include…
- Rectus abdominis
- Obliques
- Transverse abdominis
Oblique Twists FAQs
Are oblique twists bad for your back?
Oblique twists are safe for your back providing you perform the exercise using correct form.
Keep your core tight while you perform the exercise and don’t use a weight that is beyond your current strength level.
Does twisting get rid of love handles?
Twisting doesn’t get rid of love handles.
You lose love handles by creating a daily calorie deficit (buying more calories than you consume).
Oblique Twists Video Demonstration (1:19 Min)
Oblique Twists Alternatives
Here are some similar exercises to perform as oblique twist variations to target similar muscles:
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