Static Lunge Ab Twist

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Static Lunge Ab Twist

Static lunge ab twist (also known as lunge torso rotation) is not only fun but pretty darn effective standing ab exercise for obliques. It burns more calories and is more effective than regular seated ab twist exercise you may be familiar with.

First, it’s beyond doubt that this variation of the exercise is more functional. You are required to stay on the feet. And that’s just more functional than laying down on the floor or resting on the bench. Second, your legs, shoulders and the whole core is actively engaged throughout the whole exercise. Which means you train more muscle than just your abdominals. And the more muscle you train, the more calories you burn. Boom. We just found a natural fat burner.

That being said, static lunge ab twist is great for people looking to lose weight, to improve muscle synergy or to make ab training routine more exotic. Static lunge ab twist is recommended for dancers, fighters and athletes of different sports.

Use this abs exercise more as a cardio or toning type of exercise. This one won’t get your abs thick and bulky. In case you were concerned.

STATIC LUNGE AB TWIST VIDEO DEMONSTRATION:

BENEFITS:

  • No equipment needed. You can do it anytime, anywhere.
  • Works more muscles at once therefore burns more calories.
  • Improves postural support, balance, and stability.
  • Won’t get your abs bulky. Rather functional and solid.
  • No strain and pull on the neck and back.
  • More functional than other ab exercises done on the foor.

HOW TO DO STATIC LUNGE AB TWIST

Static lunge ab twist (step 1)

First, get in a starting position. Stand straight and engage your core. Then step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle. Make sure the front knee is directly above the ankle to avoid unwanted strain on your knee joint. The other knee shouldn’t touch the floor.

Now, raise straight arms to the sides in about shoulder height. Rotate your upper body to one side as far as you can. Pause and inhale. Focus on squeezing the obliques to make sure your abs do the work not the momentum. Maintain lower body stationary throughout the whole exercise.

Static lunge ab twist (step 2)

To begin the exercise explosively twist your torso to other side as far as you can. Exhale on your way there. Once you reach the farthest point of the rotation pause and hold the position for a second while you inhale.

Static lunge ab twist (step 3)

Then do the same on the other side. Brisky twist your torso back to the starting position. Keep alternating sides for the desired count of repetitions or until you are not able to execute any more quality repetitions. Then take a rest, switch leg position and repeat the exercise.

TIPS:

  • To increase the resistance for the abs, put a barbell on your back or take dumbbells you can hold in your hands.
  • Do not twist your torso using a momentum. Squeeze your abs intentionally on each and every repetition.
  • If you can’t hold the static lunge position, consider strengthening leg muscles.
  • Once your technique begins to suffer take a rest.
  • If you experience pain or discomfort in knees or lower back, stop the exercise and consult your physician.
About Matiss Bartulis

Sweets and pizza addict. Online and real-life fitness coach. Author of the "From Fat To Six Pack" E-mail training course. You can find him on Google+ and Facebook.