When attempting to develop the core, many people turn to crunches to target their abs. However, crunches only work in one direction, but twisting moves will challenge the core muscles from every angle to tighten your abs faster.
To be clear, twisting exercises are an effective workout for your abs, but only for increasing muscle mass and movement abilities, not for reducing belly fat. It is a myth that stomach exercises burn belly fat, but they will improve the aesthetic look of your stomach by developing the muscles. Twisting moves improve the strength of important stomach muscles and should be incorporated into your workouts.
What Does Twisting Do For The Body?
Twisting the waist works your oblique muscles to strengthen the side muscles of the abs, and performing exercises to work the muscles of a particular area of your body will not cause you to lose weight only in that spot, which is known as the spot-reduction myth. However, a workout full of twisting moves does give you a stronger core.
If you are like most people, chances are you spend most of your workout time moving in just one direction. Many standard moves like lunging, squatting, and running are all variations on front-to-back movement. This is also true for lying-down exercises like presses and crunches, along with machine-based moves like rows and curls. In these cases, you move your body (or parts of it) forward and back.
But when we move through life, it’s a different story. We twist and turn and bend, while we step in all directions. We’re three-dimensional creatures.
Three Dimensions Of Movement
Fitness pros have terms for these "dimensions," The sagittal plane, is the term used to cover all those front-to-back exercises, while the frontal plane describes side-to-side movements like jumping jacks, speed skaters and side shuffles. The transverse plane includes rotational motions that involve twisting or turning, like swinging a bat or throwing a ball.
Of these three planes, most people are likely to neglect the transverse plane, and that is a big mistake. In our day-to-day lives, we rotate all the time, like when we check for oncoming traffic, to pass the salt, or when we put on a jacket. Rotation is also more vital in recreational activities, as you can’t play golf or tennis, or practice yoga or the martial arts, without lots of turning and twisting action through your spine, shoulders, and hips.
Including Transverse Training in Your Routine
Twisting motions through your abdominal area is also spinal rotation, that works your internal obliques, external obliques and quadratus lumborum muscles. Both sets of oblique muscles are in the sides of your stomach under the “muffin top” area. They run from your ribs to your hips along the sides of your torso. The quadratus lumborum is a deep muscle that runs from your spine to your hips. All of the above muscles are actively engaged during a twisting exercise.
Benefits Of Twisting Moves
If you regularly incorporate twisting exercises into your workout routine, you should see improved muscle tone and increased range of motion. As with anything, regular adherence to twisting exercises will result in an increase in muscle size and tone in the targeted muscles. Improved tone will only be seen if you do not have an extra layer of fat over the muscles. You will also find that you can twist further, a result of increased strength, and an important aspect of training to rotational athletes such as golfers and baseball players
However, the most important reason to include transverse work in your routine has nothing to do with adding yardage to your golf game or to help hit a home run. Primarily, transverse training helps prevent injury. The muscles that function in the transverse plane, like the obliques on the sides of your core, don’t just help you rotate; they prevent you from rotating too much. Working transverse-plane moves into your exercise routines can help you slow down or stop from over-rotating when twisting and turning with force and speed.
What follows is a full-body strength-training workout consisting of exercises that challenge you to twist and turn strongly and safely.
Source: thescienceofeating.com
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