How to Body Build a Torso

One of the most important but overlooked areas of body building is the torso, or core. Body building your torso helps when working out other parts of the body. Body building your torso-which consists of your abdominal, obliques and erector muscles, the muscles on either side of your spine-creates a stronger, leaner body.

Instructions

1. Perform abdominal exercises. Crunches and sit-ups are the most effective. Strive to do 3 to 4 sets of 20 to 30 repetitions for each movement. Adding light weight to while doing crunches or sit-ups can also help to develop and strengthen abdominal muscles.

2. Build up your obliques, which are the muscles on the sides of your torso. Place a broomstick across your shoulders behind your neck and twist, do side crunches. Or, sit on a decline bench, hold a light weight in your hand and twist side to side.

3. Strengthen your lower back. Bending over rows with a barbell or back extensions while holding a weight plate is a great movement to build and strengthen the erector muscles on either side of the spine in your lower back.

4. Use a stability ball. Doing crunches and leg lifts on a stability ball helps build strength in your torso by keeping a constant contraction on the muscles of your abdomen and lower back to keep you steady.

5. Try other types of core-building exercises and equipment. Wobble boards and medicine balls also help develop the torso. Pilates and yoga are also great core-builders. And, 15 to 20 minutes of cardiovascular exercise is a great warm-up and calorie burner too.

6. Eat right. Follow a high-protein, low-carb diet. Keep your fat intake at a minimum and your daily caloric intake at just under 3,000.

Tips & Warnings

• Always consult with your physician before starting any exercise program.