Standing Oblique Twist Benefits and Variations

The Standing oblique twist is one of the best exercises to target your core muscles. It is one of the few exercises that specifically target the side muscles of your abs also known as “obliques”.

The Standing oblique twist movement engages and strengthens your oblique muscles, these muscles are responsible for spine movements and stabilizing the core.

Like any other body part, to get the best results, the oblique must be worked out regularly whilst also providing adequate rest to aid recovery.

Benefits of Oblique Twists

The Oblique twist is a traditional exercise that is found in most core workout routines, and it has many benefits.

  • Standing Oblique twists will enhance your performance, which in turn increases your core’s speed and improve your performance when participating in sports such as football, netball, golf etc.
  • Improve physical health and make carrying out daily activities such as bending, lifting, twisting etc. easier.
  • Improved balance and stability in the abdominal, trims and spine
  • The standing oblique twist strengthening of the obliques, core, and spine and help to improve balance and posture.
  • You don’t need a lot of space to move. Try the below exercises at home, in your hotel room, or at the gym — no lying on any dirty floors required.

How it works: Do 3-4 sets of the recommended number of reps for each exercise below. For best results, do this standing oblique workout after your regular strength or cardio session, up to four days a week.

Oblique Twists Muscles Worked

Your abs consist of three major muscles: the rectus abdominis, the obliques, and the transverse abdominis.

The primary muscle worked during is standing oblique twists is oblique.

Secondary muscle worked are serratus muscles, Gluteus Medius, Gluteus Minimus, Psoas Major and abs

Standing Oblique Twists

Standing Oblique Twists (also known as standing twists, side twists, oblique twists) is a dynamic standing abs exercise for the obliques.

This oblique exercise will help in a development of functional core and well-looking midsection.

Don’t underestimate the benefit of this standing oblique move. Ensure that you’re twisting your whole torso, not just your arms, to get the full benefit.

Standing Oblique Twists

Execution Technique

  1. Stand with your feet hip-width apart, and bring your arms to your chest.
  2. Brace your core and begin to twist your upper body to the left side of your body, then the right.
  3. Keep your body still during the motion; only your torso moves.
  4. Exhale on the turns, inhale when coming back.
  5. Repeat until all reps have been completed.
Tips
  • Keep your lower body stable throughout the movement.
  • Engage your abs and slowly twist your torso

Standing Oblique Twist Variations

Standing oblique twist exercises come in different varieties. Oblique twists are versatile and easy to perform. In fact, there is no one-way to perform an oblique twist.

Each oblique twist is unique and will keep any workout routine interesting.

You can easily and effective do the standing oblique Twist with Plate, Barbell, Machine, and Cable.

1. Standing Plate Twists

Standing Plate Twist (aka Torso Rotation) is best used for warming up the oblique abdominal muscles and the mobilization of the torso.

It’s important to know that this exercise won’t make your waist smaller, as this is a pretty popular myth. When you become lean, however, the exercise can help to make that area look a bit more toned.

Standing Oblique Plate Twist
Execution Technique
  1. Stand with your feet hip-width apart, while holding the plate (weight) with both hands.
  2. Bring your arms to your chest, then, using your abs, twist your torso as you bring your arms to the left side of your body, then the right.
  3. Keep your body still during the motion; only your torso moves.
  4. Exhale on the turns, inhale when coming back.
Tips
  • Keep your torso and arms straight and the movement under control.
  • Make sure to get a full range of motion, twisting from one side all the way to the other side, and then back again.

2. Standing Barbell Twist

The standing barbell twist exercise focuses on your obliques. Use the barbell twist to strengthen the twisting movement pattern of your body.

It is a great idea to stop halfway through some reps, and attempt to resist the twisting force. This will strengthen your torso’s ability to resist twisting forces.

Standing Barbell Twist
Execution Technique
  1. Grab a light barbell and rest it on the upper back, keeping your head facing forward.
  2. Stand up straight, with your feet firmly on the floor at a wider than shoulder width stance, keeping your back straight.
  3. Slowly twist your torso to the right and then to the left. Tense up your mid-section. Twist as far as possible.
  4. Try to keep your abs tight throughout the whole set.
  5. Repeat for the desired number of repetitions
Tips
  • Make sure not to rest the weight on your neck.
  • Keep the movement slow and under full control. Do not allow momentum to build up because you can damage your spine.
  • Avoid using heavy weights because the momentum may become too difficult to control.

3. Standing Machine Twist

You can easily do this Standing Machine Twist in Twisting machine.

It strengthens your core, so they may help you avoid back injury. A strong core is also important for physical strength and balance.

Standing Machine Twist
Execution Technique
  1. Stand on a twist machine with feet hips apart and hold the machine handles.. Assume a normal posture, with your back straight.
  2. Exhale and using your abdominal muscles twist the pelvis slowly to your right, as further as you can, tensing your abs.
  3. Hold the stretch for several seconds and return to your starting position while inhaling.
  4. Perform the stretch on the other side, this time turning to your left, as far as you can without moving your head and upper torso
Tips
  • Keep your head and upper torso in their starting position – immobile.

4. Standing Cable Twist

The standing oblique cable twist is an isolation exercise that works the oblique muscles of the core.

It’s unique in that it not only helps to strengthen the core muscles, but it’s a functional exercise because it is performed on the feet.

Cable Twist
Execution Technique
  1. Attach a handle to a shoulder-height cable pulley. Grasp the handle with both hands, either with your fingers interlaced or with one hand over the other. Stand next to the machine with your feet shoulder-width apart.
  2. Keeping your arms straight, pull the handle in a twisting motion across your body to your opposite side until your torso faces away from the pulley.
  3. Hold for a count of two. Then slowly reverse the movement to return to the starting position.
  4. Repeat for the prescribed number of repetitions. Repeat the exercise on your opposite side.
Tips
  • Keep your arms straight, shoulders locked in place.
  • Don’t lock the knees and hips. Allow the hips and knees to rotate slightly.
  • Control the weight the whole time.

Takeaways

The standing oblique twist is a great exercise for targeting the core muscles, specifically the obliques. It also works the serratus anterior, rectus abdominis, glutes.

The standing oblique twist helps to strengthen your abdominal muscles as well as improve your posture.

You can perform the oblique twist in different variations by using plate, barbell, and cable.

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