Torso Twist Exercise Using a Band
A standard crunch involves flexing the spine -- bending it forward -- which is only one of several spinal movements that the abdominal muscles perform. They also rotate, or twist, the spine and laterally flex the spine, which is when you bend to the side. A complete and balanced ab routine should include exercises involving all three spinal movements. Use an exercise band to perform the torso twist exercise, which involves spinal rotation.
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Muscles Worked
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The torso twist exercise targets the obliques, the abdominal muscles that run down each side of the torso, extending along the rib cage. Each side has two oblique muscles, an external and an internal. Twisting to the right involves the left external oblique and the right internal oblique. Twisting to the left involves the right external oblique and the left internal oblique. Perform the torso twist exercise on both sides to activate all four obliques evenly.
Set Up
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Exercise bands are available in a variety of tensions. Choose a band that allows you to complete eight to 12 repetitions of the torso twist exercise with good form. Anchor one end of the band to a secure object -- such as a railing, post or Smith machine rack -- between waist and chest height. Stand far enough away from the anchor for the band to be taut. Position your body so your right side faces the anchor. Hold the free end of the band in both hands and tuck your upper arms into your sides with your forearms parallel to the floor. Set your feet about hip-width apart.
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Technique
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Inhale and engage your stomach muscles by drawing in your belly button. Keep your shoulders relaxed and down. Exhale and twist to the left. Keep your hips stationary and focus on rotating at the waist. Inhale as you return to the neutral position. Complete all the repetitions on that side and then turn, face the opposite direction and repeat for the other side.
Precautions
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Performing standing rotational exercises with inadequate resistance and at a rapid pace can cause wear and tear on the spine. Once you can easily complete 15 repetitions, use a higher tension band or make the exercise more challenging by holding your arms extended in front of you instead of tucked at your sides. Complete the movement slowly and with control.
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References
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