How to correctly perform the exercise "twisting" on the floor

The classic "twisting" exercise on the floor is a highly effective way to get rid of sagging creases on the abdomen and gain strong muscles of the press. It is necessary, however, to pay special attention to how correctly you perform this exercise, especially if you have problems with the lower back or neck.

Traditional

Although the complex of movements is not at all complicated, experts recommend that you follow the step-by-step instructions carefully when performing exercises for the press.

1. Lay down on your back, bend your knees and place your feet on the width of your belt. They must rely on the floor.
2. Fold your hands behind your head so that your thumbs are behind your ears. Attention: do not twist your fingers into the "lock".
3. Set elbows, respectively, in opposite directions and slightly forward.
4. Raise the chin in such a way that between it and the chest there are several centimeters of free space.
5. Slowly strain the muscles of the press, pulling the stomach.
6. Tear off the upper body from the floor, leaning forward. It is important that the shoulder blades do not touch the floor.
7. Hold for one second in this position, then slowly sink back.

Little tricks

Twisting on the floor - a relatively simple exercise, but in its implementation, there are some nuances. Having carefully studied the tips of fitness instructors, you will increase the efficiency of physical activity and can avoid sports injuries.

• Keep the muscles of the press in suspense. This, first, will help to achieve faster results of training, and secondly - to prevent excessive load on the lower back.
• Do not put your hands on your neck. Observe the initial distance between the elbows.
• Bend the trunk as much as you lift it from the floor. In other words, avoid sudden movements when lifting the head, neck and shoulder blades from the prone position. Try to lean forward, as if you are doubling. Imagine stretching your ribs to the basin, and exhale at the peak of twisting, lying on the floor; Inhale when returning to the starting position, continuing to hold the stomach in suspense.
• Produce all movements very slowly and with concentration. Dozens of repetitions will be enough.

Back torsion on the press

1. Lay down on the floor, put your hands on your stomach or pull them along the body. In the latter case, the palms should completely lie on the floor.
2. Raise your legs. You can either keep your knees bent at an angle of ninety degrees, or stretch your legs and try to straighten them.
3. Tear off the lower part of the trunk from the floor, using the abdominal muscles. Be careful: it is important not to put loads on your hands, back or head. If you can not lift the lower part of the torso with just a press, it means that you lack physical strength. It helps to train the usual, "classic" twisting on the floor. If you continue the exercise with insufficient abdominal muscles, training will only result in a waste of energy and unnecessary strain on other parts of the body.

Alternative with fitball

If you regularly visit the gym or have your own gymnastic ball and the opportunity to do fitness at home, try replacing the reverse twists on the press with an interesting variation of the exercise.

1. Sit on the gym ball and roll your torso down a bit so that the back (from the shoulder blades to the tailbone) is lying on the bend of the fitball, and the upper part of the trunk (head, neck, shoulders) is left over the ball. Knees are bent, feet rest on the floor and are placed on the width of the belt.
2. Perform the basic movement, which consists of the traditional twisting on the floor. Do the exercise slowly and carefully, maximally straining the abdominal muscles to maintain balance and not roll off the gym ball.

More variety

As with any basic exercise (including push-ups, sit-ups, lunges, jumps from lying down, strips), twists are very diverse. Try the following variations to determine the most effective load for you personally:

• Cross twisting ("bicycle"). Follow the step-by-step instructions to the first, classical version, but instead of simultaneously pulling both shoulders off the floor, lift one shoulder and stretch it in the opposite direction (left-right, right-left). Some people are comfortable doing this exercise in dynamics and touching the shoulders of the corresponding knee (that is, the left shoulder - the right knee, and vice versa). This option is a good load for the oblique abdominal muscles.

• Lateral twisting on the floor. Now, still following the instructions to the traditional version of the exercise, place both legs on one side (knees are still bent and squeezed together). Tear off the shoulders from the floor at the same time, as usual. Since the torso will be partially turned to the side, you will feel tension in the sides. Do a few repetitions on one side, then change the position of the legs and repeat the actions on the other side.
• Twisting with an expander. Stand up straight and take a mounted expander in both hands. Pull it down, bending your back and straining the muscles of the press.