Create a beautiful press with cross-twists.
Equipment: mat (optional)
Level: Beginner
How to make cross twists
Although it is not necessary, you can use a mat for this exercise. If you don't have a rug, a carpet or towel can provide some cushioning while driving. Lie on your back with your knees bent and your feet on the ground. Put your hands behind your head, elbows to the sides.
Cross your right leg over your left knee.
On exhalation, tighten the abdominal muscles and slowly lift the upper part of the body from the mat, as with normal twisting.
Turn your torso to the right, straining your abs, bringing your left elbow to your right knee until they touch (if you can).
Reverse turn and inhale as you slowly lower your upper body back onto the mat.
Repeat the same movements on the other side as soon as you complete the desired number of repetitions.
Finish the exercise by returning both feet to the mat as in the starting position.
Advantages of cross-twisting
Cross-twisting is aimed at the external and internal oblique abdominal muscles. These are the muscles on each side of the middle part of the body. They help to perform movements such as turning the torso from side to side or turning the upper body while the lower body remains stationary.
Some athletes are helped by strong oblique abdominal muscles when they are engaged in their favorite sport. Baseball players, for example, rely on maximum torso rotation during pitching and batting. A training program aimed at developing oblique muscles can also help improve sprint speed.
For non-athletes, having a strong core can do more than improve your physique; it also benefits your overall health and strength. Strong abdominal muscles improve posture, prevent injury, and even help control, reduce, or prevent back pain.
Adding cross-twists to your fitness program can even improve your ability to perform everyday activities, such as turning around in a chair to pick up something that has fallen to the floor next to you, or dragging a bag of groceries from a cart into the trunk.
Other variations of cross-twisting
You can change the cross-twists to better match your fitness level and eliminate any movement-related limitations.
Different hand positions
If you want or need to change the position of your hands, either because holding them behind your head is uncomfortable, or you just want to change the exercise a little, try one of the following options:
Place your fingertips on the sides of the head just behind the ears.
Gently place your fingers behind your head, supporting the base of the skull. (Make sure you don't use your hands to pull your head up as you rise)
Place the fingertips of one hand on the side of your head and extend the other arm to the side so that it is perpendicular to your body.
Different leg positions
You can also perform cross-twists without crossing the ankle with the knee. This can be useful if you have lower back pain or if you find it difficult to lie in this position for other reasons (for example, due to problems with your knee or pelvis).
The exercise is essentially the same, except that both feet remain on the mat. Then, as you turn your upper body up and to the side, you bring the opposite knee to the elbow. You can leave your legs completely still to further reduce the intensity.
Twisting on the ball
When your core gets stronger, you will want to change something so that your muscles work hard. In this variant, this is achieved by introducing an unstable surface (ball), forcing the body to maintain balance and strengthening the stabilizing muscles.
To perform this cross-twisting, place the ball under the torso along the natural curve of the middle of the back. Then perform the twisting according to the instructions, doing the same number of repetitions on each side.
Common mistakes
To get the most out of this exercise and prevent injury, avoid these common mistakes when performing cross-twists.
Neck stretching
Even experienced athletes are prone to this mistake. When lifting your upper body off the mat or floor, make sure you don't pull your neck up. You may be doing the twisting higher than you need to.
Try to imagine a tennis ball under your chin. This is about how much space you want to keep between your chin and chest when you do this exercise. Also check your hips to make sure you don't lift your pelvis off the floor.
Incomplete execution
If you let your body just fall on the mat during the lowering phase, you will not perform the movement. To get the maximum benefit from the exercise, you have to do it completely. This means engaging your core muscles as you rise and supporting it as you descend.
Try to synchronize your breathing with each direction of movement. It will also help you avoid another common trap: forgetting to breathe.
Execution is too fast
Another mistake with twists is the rapid execution of the movement. This can increase the risk of injury or sprain, as well as reduce the effectiveness of the exercise.
Take your time and take every step thoughtfully. Remember: twisting does not have to be sharp and fast. Instead, aim for smaller, slower, and more purposeful movements.
Doing too many repetitions
As for abdominal exercises, more does not always mean better. You don't need to do 100 twists a day to see the results, especially if you change your technique to work out different muscle groups.
Doing fewer twists with excellent technique is more beneficial than doing more twists when your technique is not perfect or loses effectiveness when you start to get tired.
Safety and precautions
Basic twists or variations are an initial exercise that most people can do if they use the right technique. However, if you have had a neck or back injury, you may want to avoid any twisting-based exercises.
If the injury has been sustained recently, ask your doctor or physiotherapist when you can resume exercise or how to recuperate without risking further damage.
If you have a condition called rectus abdominis diastasis (abdominal muscle divergence), you may have to avoid exercises that involve the core muscles until you recover.
If you feel any discomfort in the neck when doing cross-twists, especially when the arm is extended or when the fingertips are behind the ears, you may have to try a different position to support the neck. Stop the exercise completely if you feel pain.
Start with one set of 12 reps. As you get stronger, add more approaches. A good goal is to bring up to three sets of 12 repetitions on each side.
