Cable twist alternative

The Russian twist is an easy to use and easy to master core exercise.

Below are a list of exercises that you can use as an alternative to the ones on your programme. The exercises become progressively harder as you scroll down. Lie on your back, arms extended to the side and both legs raised with the knees bent. As you inhale allow the legs to lower to one side under control. As you exhale draw your navel to spine and bring the legs back to centre.

Cable twist alternative

In their efforts to sculpt a perfect waist, a lot of people rely on the Russian Twist exercise to target the obliques at the sides of the waist. While this exercise will definitely target the internal and external obliques, it also brings some inherent problems with it. The lower back is put in a vulnerable position when you do this exercise, and the more weight you use, the more compromised it becomes. In this article, I provide you with 11 Russian Twist alternatives that you can use as the basis of your core workouts. The side ball crunch is an advanced version of the standard crunch exercise that targets the obliques. The instability of the ball also activates stabilizer muscles around the core. The dumbbell side bend is a core exercise that targets the obliques as well as the glutes and hamstrings. The degree side bend is an advanced oblique exercise that uses your body weight to provide a resistance load to the sides of the waist. The kneeling side plank is a beneficial exercise for the obliques and the glutes. It is also a good move to improve lateral spinal stability. The kneeling pelvic tilt is a fantastic exercise to strengthen and tighten the pelvic girdle muscles around the base of the core. As well as strengthening the glutes and obliques, the band anti-rotation hold builds core stability. Maintain straight arms throughout the exercise movement; stay in an athletic stance; the only movement should be with the arms; contract your obliques. The rope horizontal chop is a very effective rotary movement for the entire body. It will make you a more functionally efficient person.

The Russian twist and its alternatives primarily target your obliques to rotate through their range of motion. Regardless, cable twist alternative rectus abdominis is still targeted, making the reverse crunch an effective substitute. As you gain experience, add weight.

Cable crunches are a great core exercise that can build your abdominal muscles, which is why they are performed by bodybuilders, strength athletes, and general gym-goers. However, cable crunches rely on the use of a cable column, which can be a barrier to those who do not have access to a cable machine, either because you work out at home or the cable machines are always busy at your gym. In this article, I will go through what makes this list of exercises great alternatives to the cable crunch, how to perform them, and tips to make the most of them. I will also include variations that involve the use of: 1 your own bodyweight, 2 a Roman chair, and 3 a free weight bench. My goal is for you to feel like you can train your abs regardless of what equipment you have available. The primary muscle group responsible for the cable crunch is the rectus abdominis. This is the part of the core that traditionally looks like the 6-pack muscles.

The Russian twist is an easy to use and easy to master core exercise. While crunches and planks are strong candidates for your next core workout , the Russian twist offers slightly different benefits. Better yet, each utilizes a range of resistance options from bodyweight to dumbbells , or even landmines. The side lying crunch is a perfect beginner exercise. Most of your body is supported by the ground, making execution that much easier. The side lying crunch also helps target the oblique muscles that the Russian twist would without having to constantly change direction. Just hunker down and rep things out to failure for some big oblique gains. The side lying crunch is a great introductory tool to train your obliques.

Cable twist alternative

Written by Jo Taylor. Russian Twists have long been touted as one of the best ways to achieve a well-defined core — especially the oblique muscles. As a personal trainer, I don't recommend it to my clients because it places excess compression on the lumbar spine along with the movement of disc fluid. In this article I share the top modifications for Russian Twist so you too can get defined core muscles without placing your spine at risk. A good Russian Twist substitute will be one that engages the oblique muscles effectively without placing your back in a compromising position. There are plenty of other excellent alternatives that we're going to cover so you can still achieve a tapered waist and strong core muscles, let's dive in. If you have a swiss ball at home or at the gym, this is a fantastic alternative if you already have a solid amount of balance.

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Simultaneously change the weight to the opposite foot. Debbie Deb started powerlifting and Olympic lifting in High School as part of her track team's programming; She continues to train in order to remain athletic. Band Squat Twist. This makes even small jumps in weight extremely challenging and would best serve you in an intermediate level of program. To load the reverse crunch, your can hold onto a dumbbell between your feet or attach your ankles to a cable machine using a cable ankle attachment. Both allow for greater emphasis on the obliques without fatigue or lower back soreness becoming a limiting factor. Largest muscle of your back, spanning from the lower to middle regions creating a v shape. Regardless, your rectus abdominis is still targeted, making the reverse crunch an effective substitute. Modify the Russian twist by changing the resistance from simply your hands to a dumbbell, kettlebell, or medicine ball to changing the angle of attack. Athletic programs, particularly for sports that require rotation such as throwing or even rugby passing benefit from the rotating medicine ball throw. If you are training with a partner, you can get your training partner to hold your feet down by standing on your feet. Stand with the legs wide and hold a medicine ball with both hands. Like Russian twists, this exercise is a core isolation exercise primarily featuring sideways rotation of the torso so as to target the obliques and abdominal muscles. The seated medicine ball throw can be made harder with a heavier ball.

However, not everyone wants to lay on the floor, and for some, Russian twists can cause lower back discomfort. I use these with my clients, and in this post, I'll explain why they're a good alternative, how to do them, and offer some tips to maximize your gains. The cable wood chop is a popular alternative to the Russian twist.

If you continue to experience lower back pain, make sure that you stretch your arms to the sky, squeeze your glutes and gently push your feet away from you to create tension in your thighs. Hold a dumbbell in the free arm and brace your legs, glutes, and core. Stabilize any body sway and subtly rotate your torso to one side. Alongside coaching, he takes an interest in helping powerlifters take their first step into coaching. Do this through a combination of diet and cardiovascular exercise. Skip to content. Your transverse abdominis is your major core muscle involved in bracing. Side lunge and take the ball towards the foot. Stand side on, hold the TRX above your head with your body straight but at a slight angle to the floor. With the legs now raised into the air, the exerciser will proceed to rapidly cross one shin over the other, raising the foot of one leg and raising it over the ankle of the opposite leg. Single Pulley Tower If unavailable, you can go to a machine with two towers instead.