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Archive for the ‘Bench Exercises’ Category

To do a trunk rotation, use a barbell in order to add intensity.  You can start by holding a barbell without any weight added.  Hold it behind your head, using your arms and shoulders to support the bar.  Sit down on the edge of a workout bench with your abs tight and your feet flat on the floor.  Now twist your torso to the right, come back to the middle and then twist to the left.  Repeat this pattern for 2 sets of 15 repetitions total.

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Here’s a kind of weighted crunch, with a twist.  Start by getting a 10 lb. dumbbell and sitting on the floor with your knees up and your feet flat on the floor.  Sit up straight and hold the weight over your belly with two hands.  Now squeeze your abs and let your torso and the weight recline until your upper back is about 6 inches from the floor.  Twist your waist and the weight to your right, then come back to the middle and come up to the starting position.  Now recline and twist to the left.  Repeat each movement for 3 sets of 20 repetitions total.

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