Strong oblique abdominal muscles

Try this spin exercise to develop your core muscle strength in the real world. Pumping them up, you get a bonus: the oblique abdominal muscles are very sexy.In most strength training programs, there is a catastrophic lack of rotational and anti-rotation work. Most exercises fall into the sagittal plane (forward and backward movement), but we neglect exercises in other directions as well.

Why? Because most people like to train their "mirror muscles" more than their functional counterparts. Also, many simply do not understand how to perform rotational exercises.

Learning is about sustainability. No matter how you train, the result should lead to your body becoming stronger, healthier, and more resilient. Limiting your program to only one plane of motion does not lead to stability. We don't move like robots or machines with pre-defined paths and their directions, so it's important to train your muscles in different directions.

If you want to build a body that can withstand the stresses of life and outperform your competitors, train in different directions. Here is one way to do this – exercise Swiss ball with a rope.

All rotational and antirotational movements fall under the transverse plane. One of the common cross movements is the standard twisting of the cable, but people spoil it and perform it incorrectly. The two most common mistakes when twisting a cable are:

1 - pull with your hands.

Twisting on a rope is an exercise with a predominance of an inclined position, aimed at rotating the torso, but athletes tend to pull with their hands, rather than rotate. The Swiss ball variant corrects this error.

Even if you are doing standard rope twisting without a Swiss ball, first grasp the handle with your outside hand.

2 - rotation of the lumbar spine.

The feet should not "get stuck in the mud and do not move" when twisting the cable. If the inside of your foot doesn't rotate relative to your torso, you're turning a great core exercise into a spine-wrecker. This is wrong. Rotate the inner part of the foot so that the hip rotates in unison with the torso to reduce the load on the spine and reduce the load on the oblique abdominal muscles.

How to make a variation of the Swiss ball

1. Install the cable pulley just below shoulder level.

2. Take a Swiss ball and grasp the cable handle with your free hand.

3. Grasp the ball with your free hand slightly below the working hands. This prevents the cable from crawling over the ball and hitting you in the face.

4. Turn your head, following the ball, and your inner leg inwards.

5. Return to the starting position

6. do 8-12 reps for 3-4 sets on each side.