PRIMARY MUSCLES TARGETED
Obliques
Rectus Abdominis
Erector Spinae
SECONDARY, SYNERGISTIC MUSCLES WORKED
Gluteals
Hip Abductors
Hip Adductors
Psoas
Iliocastalis
Trapezius
Deltoids
Pectoralis
Latisimus
EXECUTION OF THE OBLIQUES CABLE TWIST WITH PHYSIOBALL
1. Place a physioball between both arms and grasp a rope with an under/overhand grip. The cable pulley should be adjusted to shoulder height.
2. Align your shoulder with pulley and take a few steps away from the pulley to lift the weight from the stack. Position your feet about shoulder width apart with a slight bend in the knees (soft knees).
3. Twist at the waist rotating the upper body away from the pulley while keeping the abs tight and the arms straight. Raise the heal of the foot closest to the pulley off the floor as you rotate.
4. Return to the center point of your body and be sure to keep your core engaged, your back straight and your shoulders pulled back.
TIPS
1. Both arms should remain horizontal and stabilized throughout the exercise. Maintain a slight bend in the knees.
2. Keep the abdominals contracted throughout the rotation.
3. Be sure not to lean into the exercise by shifting your weight in the direction of movement. Keep the shoulders in line with the hips throughout the entire range of motion.
4. This exercise can also be performed with both feet planted with no lifting of the heal. This will better isolate the obliques by limiting the range of motion and use lower body muscles.
5. This exercise can be performed using a rubber exercise tube if an adjustable pulley machine is unavailable.
*For a video demonstration of the OBLIQUE CABLE TWIST WITH PHYSIOBALL check out my Instagram by clicking or copy and paste the url at.. https://www.instagram.com/joshuafitness/
**Consult your physician before attempting this or any other fitness program to ensure you are in good health and able to complete strenuous activity.