If you're looking to strengthen your core and target those oblique muscles, the hip-thrust crunch with oblique twist is an exercise you should definitely consider incorporating into your routine. This exercise not only engages your core but also works your glutes, hamstrings, and hip flexors, making it a valuable addition to any workout program.
The hip-thrust crunch with oblique twist primarily targets your core muscles, including the rectus abdominis, obliques, and transverse abdominis. By engaging and working these muscles, this exercise can help improve core strength and stability, leading to better posture and reducing the risk of back pain.
This exercise also activates the glute muscles, including the gluteus maximus and gluteus medius. By incorporating hip thrusts into the movement, you can target and strengthen your glutes, which not only improves overall lower body strength but also contributes to better hip mobility and stability.
The hip-thrust crunch with oblique twist requires a combination of movements, including hip thrusts, crunches, and twists. Performing these movements in a controlled and coordinated manner can help improve your balance and coordination, which are essential for various everyday activities and sports.
Start by lying on your back with your knees bent and feet flat on the floor. Place your hands behind your head, elbows pointing out to the sides.
Engage your core and lift your hips off the ground, squeezing your glutes as you raise them. Hold this position for a second or two, focusing on feeling the contraction in your glutes and core.
Lower your hips back down to the starting position, but instead of resting on the floor, maintain a slight hover to keep tension on the muscles.
From this position, perform a crunch by lifting your shoulder blades off the ground while actively engaging your core. Keep your chin lifted and aim to touch your elbows to your knees.
Once you've reached the crunch position, add an oblique twist by rotating your torso to one side. Aim to touch your elbow to the opposite knee, engaging your oblique muscles on the side you're twisting towards.
Return to the starting position and repeat the movement on the other side by twisting to the opposite direction.
Continue alternating sides for a desired number of repetitions, focusing on maintaining control and engaging the correct muscles throughout the exercise.
Keep your neck relaxed and avoid tugging on your head with your hands. Instead, focus on engaging your core and using your abdominal muscles to lift your shoulders off the ground during the crunch.
Make sure to squeeze your glutes at the top of the hip thrust movement to fully activate and engage these muscles.
Perform the exercise in a slow and controlled manner, emphasizing quality over quantity. Proper form and technique are key to getting the most out of this exercise.
Start with a weight that allows you to maintain proper form throughout the movement. Gradually increase the weight as you become more comfortable and stronger.
Incorporate this exercise into your existing workout routine at least 2-3 times per week for optimal results. Remember to balance your training with other exercises that target different areas of your body.
As with any exercise, it's important to prioritize safety and listen to your body. If you experience any pain or discomfort while performing the hip-thrust crunch with oblique twist, stop and consult a fitness professional or healthcare provider.
Additionally, if you have any existing health conditions or injuries, it's essential to get clearance from your healthcare provider before attempting this exercise.
The hip-thrust crunch with oblique twist is a challenging yet highly effective exercise for strengthening your core and targeting your oblique muscles. By incorporating this exercise into your routine, you'll not only improve your core strength and stability but also engage other muscles in your lower body, resulting in a well-rounded workout.
Remember, consistency and proper form are key to getting the most out of this exercise. So, give it a try, stay dedicated, and reap the benefits of a stronger core and improved overall fitness.
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