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"love handles" or "muffintop"...this
is the area just above your hips on your
sides. But I don't know many people who
truly love theirs, which is why one
of THE most common training goals around
is getting rid of those things!
the problem...sometimes, even fat loss doesn't
always cut it when it comes to reducing
the love handle area. Sure, you can peel
off a lot of the fat, but even LEAN people
sometimes find that this area STILL sticks
out more than it should for the amount of
bodyfat they carry.
can be a VERY frustrating thing, knowing
that you're doing all you can to lose fat
and your love handles are still there.
IS hope, though...and it's NOT surgery!
I've got an exercise for you that will help
to tighten up the muscles (the obliques)
that lie directly UNDERNEATH the
love handle area.
POINT...This exercise WILL NOT burn fat directly
from the love handles...
this exercise won't burn any of the fat that sits
there (NO ab exercises will do THAT), it WILL
help reduce the appearance and bulge
of the area, giving you the more streamlined waist
what is this magical exercise? It's the "Trunk
Twist With a Twist." This technique was a
favorite of legendary bodybuilder Serge Nubret
for achieving the wasp-thin waist he was famous
the surface, this exercise looks a lot like the
regular broomstick twist you see people doing
to warm up sometimes. Here's the difference...instead
of just mindlessly rotating your torso from side
to side, you're going to focus on SQUEEZING the
obliques hard while keeping your head LOCKED in
a forward position.
squeezing technique will dramatically tighen the
obliques and help you diminish those love handles
once and for all!
How To Do Trunk Twists with
here's how NOT to do the trunk twist.
most common trunk twist exercise you see people
doing is pretty much a waste of time. They twist
around, moving the entire torso around rotationally.
is NOT effective for tightening up the waist and
it's also potentially damaging to the lower back
(especially if done using one of those twisting
machines at the gym).
version of the twist I'm going to show you is
much more effective...in that it actually WORKS
where the regular version actually DOESN'T.
setup for this one is simple. Put a bar or stick
across your shoulders with your hands over the
top and arms stretched out to the sides. Stand
with your feet about a foot apart.
begin to twist your upper body around to the left
is the key...while you are twisting, keep your
head facing STRAIGHT FORWARD instead of turning
your head along with your torso as you normally
would. This is extremely important! If you turn
your head, the exercise will be useless!
idea here is to imagine like you're trying to
touch your left hip bone to your right shoulder
while rotating the shoulders and keeping your
head forward. It's almost like wringing out a
a good idea to do this exercise in front of a
mirror (if you have one available), so you can
see exactly what is going on. Look straight at
yourself in the mirror and DO NOT move your head
while you twist your torso (in fact, for a little
extra squeeze, you can try to look as much as
you can the OPPOSITE way).
twisting all the way around until you've turned
as far as you can. When doing this twist, I like
to try to tilt the bar down a bit towards the
side I'm twisting to. This helps to increase the
activation of the obliques by bending the torso
over to the side a bit.
the maximum point of the twist, squeeze the oblique
area (right where your love handles are), contracting
it AS HARD AS YOU POSSIBLY CAN and holding it
for 3 to 5 seconds. This is the "money"
part of the exercise. The actual twist only serves
to get you into that position!
should tense it up like somebody is about to punch
you in the side, right under the rib cage and
you have to brace for impact.
you've squeezed everything out of the left side,
rotate around to the right side and do the same
a simple exercise mechanic...keeping your head
and your hips forward will make a HUGE difference
in how this exercise feels and works.
the side view. You can see in the first picture
how I'm bringing my left knee forward a bit to
help keep the hip forward.
get the best results out of this exercise, perform
it at the end of every single workout you do.
Do just one or two sets of between 15 and 30 reps,
squeezing the obliques HARD on every single rep.
WILL notice a difference in the tightness of your
waist very quickly.
Going too fast
is important to slow this exercise down and get
a good squeeze on every single turn. If you simply
bounce from one stretch to the other, you'll get
nothing out of this exercise. The only good part
is the contraction.
Not squeezing the obliques hard
in #1, if you don't squeeze, you won't get results.
Going through the motions won't do a thing for
Letting your head turn with your torso
you turn your head along with your torso, the
effect of the exercise will be greatly reduced.
If you find that you have a hard time keeping
your head forward, try turning it the other way
as you turn your torso. This will help to put
the squeeze on your sides.
Raising the knee
help increase the squeeze on the obliques, as
you twist to one side, come up on your toes to
raise your knee up towards your opposing hand
as it comes around, e.g. if you're twisting to
the left, raise your left knee to try and meet
your right hand. This increases the contraction
on the obliques by helping to shorten the muscle
from the other end (below), basically the opposing
action to tilting the bar down that I mentioned
Breathe in and out
the contraction for a few seconds and breathe
in and out, squeezing out all the air you can
on each exhalation. This will help get an even
tighter contraction in the area.
Pull with one hand, push with the other
you do the twist, push with the far hand and pull
with the other for a greater contraction. For
example, if you're twisting to the left, pull
on the bar with your left hand and push it forward
with your right.
Suck in your gut
you come towards the full turn, suck in your gut.
This places an even greater contraction on the
oblique muscle, tightening it up even further.
exercise requires some practice to really get
the maximum squeeze out of the muscles, but once
you know how to do it, you'll love it! This is
not a power or resistance-based exercise. It's
all about the squeeze and the contraction.
for Chiseled Abs
you know that 99% of "conventional"
ab workouts and exercises
target the hip flexors
more than the abs? It's
and technique is at the
heart of inferior ab development
which is why I would like
to share this brand new
article from a professional
fitness model sharing
his 4 unique ab workouts:
knowing how to de-emphasize
your hip flexors will
cripple your ability to
reveal the full shape
and separation of your
abdominals -- not to mention
the lower back pain and
poor posture that can
occur with overdeveloped
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