Type and performance indirect exercise

While resistance exercises aren't able to reduce stains, they can definitely improve stains, and exercises like weighted side bends or heavy Russian twists can add size and bulk where they are not wanted. To carve a long, slender torso with the right cuts, consider doing moves that use a wide range of motion, like this one where the outer bevels are the star of the show. With the BOSU you can stretch the slopes over the dome and work them concentrically and eccentrically over the entire range of motion.

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BOSU-Ball Single-Legged Cross Crunch

Shape: BOSU-Ball Single-Legged Cross Crunch

  • Lie on the BOSU with your lower back facing up. For stability, place your feet hip-width apart on the floor and lightly touch your fingertips behind your head without pulling, which can throw your spine out of alignment.
  • Pull one leg out from your hip while keeping it as close to the floor as possible to stretch the rectus abdominis and bevels, and create a longer lever to increase the challenge.
  • Pull yourself back over the dome until you get a slight overstretch in the trunk. This trains the slopes eccentrically and maximizes the range of motion.
  • Exhale and pull your rib cage toward your hipbones to raise the head, shoulders, and upper back of the BOSU. Exhaling reduces the pressure in your abdominal cavity and can help better engage the internal bevels.
  • As you stand up, pull your knee inward and twist your torso to bring your opposite shoulder toward your knee. Keep your chest open and your elbows exposed to keep your shoulders and pecs out of the picture.
  • Stop briefly in the contracted position, then slowly lower yourself to take off. Avoid jumping on the BOSU to create momentum. Stay in control to prevent synergists like the hip flexors and chest from taking control.
  • If you feel this movement in your hip flexors rather than your abs, squeeze your glutes together and tuck your pelvis under them to bring focus to your core.

Sample Oblique Workout form

exercise Sets Representative resistance Rest

Medicine ball V-Up

3

10-15

6-8 pounds

3-4 minutes

BOSU-Ball Single-Legged Cross Crunch

3

12-15

body weight

1-2 minutes

Reject bank reverse crunch

3

12-15

body weight

3-4 minutes

Cable high-to-low wood chips

3

12-15

5-15 pounds

1-2 minutes

In your body, the inner and outer bevels form a natural corset that gives your diaphragm a great 360 degree hug. Although your slopes are often tasked with bending and twisting, they are also responsible for preventing movement to protect your spine. This exercise trains this anti-rotation force in the hip complex and core to help you withstand the forces of gravity.

BOSU Reverse Side Plank

BOSU Reverse Side Plank

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Function: BOSU Reverse Side Plank

  • Lie on your side with your feet stacked on the BOSU dome and your hips and shoulders stacked vertically. Rest your head on your extended arm to align your neck with your spine.
  • Tighten your abs, contract your quads, and press them into your feet to lift your hips off the floor. Just lift them up until your body forms a straight line. Don't push any higher or you will bend over: the goal here is to maintain a neutral spine position against gravity.
  • Activate your glutes and back, and actively stiffen your legs to prevent tilting forwards or backwards. As you roll forward, the focus shifts to the glutes, hips, and back, and as you roll backward, the emphasis shifts to the front core and shoulders rather than the inclines.
  • Hold and breathe for five to 10 seconds. You should be able to keep your core tensed and still take a normal breath without losing the stabilizing contraction as you hold the position. If this is too difficult, exhale as you get into the pose and breathe in halfway. Work towards normal breathing.
  • After holding for five to ten seconds, slowly lower it to the start, let it rest for a moment without breaking the shape, and then repeat. The goal is to maintain control and alignment at every stage of the movement: concentric (up), isometric (hold), and eccentric (down).

Training your abs to stabilize instead of twisting means improved synergy between your upper and lower halves, better performance on the field, and stronger lifts in the gym.

Example function of obliques workout

exercise Sets Representatives, directions resistance Rest

From scooter

3

10-15

body weight

30-60 sec

BOSU Reverse Side Plank

3

8-10

body weight

30-60 sec

Standard side plank

3

Hold for 30-60 seconds

body weight

30-60 sec

Belt / cable Pallof press

3

12-15

10-15 pounds

10-60 sec

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