Resistance Band Standing Twists genuinely are a fabulous physical exercise to train your Obliques. You can certainly find it’s tough to train your Obliques without a gym. The good news is, for this straight forward isolation pull exercise, you only absolutely need a resistance band and door anchor. One of the best ways to work your obliques is to twist, and this is a great substitute for cable twists at home.
- Resistance Band Standing Twists Summary
- Resistance Band Standing Twists Instructions
- Video Tutorial
- Resistance Band Standing Twists Muscles
- Benefits of Resistance Band Standing Twists
- Tips for Performing Resistance Band Standing Twists
- Benefits and Tips Video
- Frequent Mistakes To Avoid
- Variations and Complementary Exercises
- Opposing Complementary Exercises
- Recap
Resistance Band Standing Twists Summary
- Primary Muscles: Obliques
- Secondary Muscles: Adductors – Hip, Erector Spinae, Gluteus medius, Gluteus minimus – anterior fibers, Iliocastalis lumborum, Iliocastalis thoracis, Psoas major, Quadratus lumborum, and Tensor fasciae latae
- Equipment: Resistance Band and Door Anchor
- Mechanics Type: Isolation
- Force: Pull
- Utility: Auxiliary
Resistance Band Standing Twists Instructions
- Anchor the bands to a point as close to shoulder height as possible. Then, grasp the handles together with both hands.
- Step and turn your lower body away from the anchor point. Your arms should be near horizontal and straight. Position Your feet facing perpendicular to the anchor point.
- Next place your leg furthest further away from the anchor point in front. Raise the heel of your back foot off slightly off the floor.
- Now, Keeping arms straight, rotate torso to the other side until the band makes contact with your shoulder. Return to starting position.
- Repeat your twists for 8-12 reps.
Video Tutorial
Resistance Band Standing Twists Muscles
Target (Agonist)
- Obliques
Synergists
- Adductors – Hip
- Erector Spinae
- Gluteus medius
- Gluteus minimus – anterior fibers
- Iliocastalis lumborum
- Iliocastalis thoracis
- Psoas major
- Quadratus lumborum
- Tensor fasciae latae
Dynamic Stabilizers
- None
Stabilizers
- Deltoid – Lateral
- Deltoid – Posterior
- Pectoralis Major – Clavicular
- Pectoralis Major – Sternal
- Pectoralis Minor
- Rectus Abdominis
- Rhomboids
- Trapezius – Lower
- Trapezius – Middle
- Triceps
Antagonist Stabilizers
- None
Benefits of Resistance Band Standing Twists
Performing Resistance Band Standing Twists as part of a strength training or fitness routine can be highly beneficial for targeting the obliques. This exercise helps to strengthen and tone the sides of the abdominals, as well as engaging the core muscles for balance and stability. Additionally, by using a resistance band, the tension can be adjusted to suit each individual’s needs, allowing for an effective workout that can be tailored to any fitness level. This exercise is also great for overall core strength and posture, helping to build a stronger, more stable body.
Tips for Performing Resistance Band Standing Twists
If you want to attain the best outcomes, implement these basic tips. Also, if you would like to prevent injuries, abide by these tips.
- Use Multiple Bands To Increase The Challenge. When you are easily performing 12 or more reps every exercise, then you should add to the level of resistance. You can either do this by elongating the band further at the outset of the move or by using more bands. The favored technique is to add some more bands due to the fact it is conveniently repeatable to have the same resistance on each workout.
- Concentrate On Your Breathing. For this and most exercise movements breathing is essential. You ought to be breathing out during your primary muscle constriction and inhaling when the target muscles are relaxing.
- Slow Each Repetition Down For Improved Gains. When you raise the time under tension you are engaging your muscles more and they will respond by increasing toned muscles. You can accomplish this without raising the resistance by doing slow reps roughly 4 – 6 seconds constriction and pause then 4 – 6 seconds expanding.
Benefits and Tips Video
Frequent Mistakes To Avoid
You have to refrain from these general mistakes to manage nice form and muscle growth. Additionally
- Don’t Allow Yourself To Cheat. In almost all, cheating is utilizing momentum instead of the strength of your primary muscle tissue. From time to time, some cheating on your final rep can be beneficial to overload your muscle, but not for more than a handful of reps.
- Stop Yourself From Using Too Little or Too Much Tension. Not enough, and you will not be sufficiently employing your agonist (target) muscle, excessive, and you will probably cheat. Be sure you can accomplish between 8-12 reps with good form.
Variations and Complementary Exercises
If you’re looking for a way to switch up your routine, there are several variations, complementary, and alternative exercises that can be used to target similar muscles as the Resistance Band Standing Twists. Below is a list of exercises that are similar to the Resistance Band Standing Twists and can be used in place of or in addition to this exercise.
Resistance Band Side Crunch
The Resistance Band Side Crunch is an excellent complement to the Resistance Band Standing Twists. It focuses on strengthening the obliques and side abdominals while also targeting the core muscles. This exercise is performed while lying on one’s side with a resistance band looped around the foot and held with both hands. Then, using the core muscles, the body is lifted up and then down in a crunching motion. This exercise is great for those who are looking for an alternative to the Resistance Band Standing Twists, as it offers a more targeted approach to working the abdominal muscles.
Resistance Band Side Bends
Resistance Band Side Bends are an excellent alternative or complementary exercise to Resistance Band Standing Twists. This exercise works on your oblique muscles and core strength, while also engaging your shoulders. To perform this exercise, stand with your feet shoulder-width apart and hold a resistance band in both hands. Bend to one side while keeping your torso straight and your arms slightly bent. Hold for a few seconds before returning to the starting position. Repeat on the other side. Resistance Band Side Bends help to build up the abdominal muscles and core strength, making it an excellent addition to any core workout.
Resistance Band Pull Up Standing Twists
Resistance Band Pull Up Standing Twists is a great complementary or alternative exercise for Resistance Band Standing Twists. This exercise builds on the Resistance Band Standing Twists by adding an upper body component to increase the intensity of the workout. It focuses on strengthening the core and oblique muscles, while also working the shoulders, triceps, and biceps. The added resistance of the band helps to challenge these muscles even further. This exercise can be done standing or seated, making it a great option for those who want to add more variety to their routine.
Check Out These Top Resistance Band Exercises
Resistance Band Pull Down Standing Twists
The Resistance Band Pull Down Standing Twists exercise is a great complementary or alternative exercise for Resistance Band Standing Twists. It is a more advanced version of the standing twist as it adds an extra element of resistance. With this exercise, you start in the same standing position as the standing twist, but then pull down on the band with your arms while simultaneously twisting your torso. This adds an extra layer of resistance and helps to target the core muscles even more. It is a great way to add some variety to your Resistance Band Standing Twists routine and is sure to make your workouts more effective.
Side Plank Hip Dip
Side Plank Hip Dip is a great complementary or alternative exercise to Resistance Band Standing Twists. It is an excellent core and oblique exercise that can be done with or without the use of a resistance band. To do the Side Plank Hip Dip, start in a side plank position with your elbow bent and your shoulder in line with your hips. Then lower your hip down towards the ground and then lift it back up to the starting position. This exercise works the entire core, including the obliques, as well as the glutes and hamstrings. It is a great way to add more variety to your core and oblique exercises, while still challenging your body.
Side Crunch
Side crunches are an excellent complementary or alternative exercise to resistance band standing twists. Side crunches target the oblique muscles, which are important for providing stability and balance when performing standing twists. To perform a side crunch, lie on your side with your legs bent and feet together. Place one hand behind your head and use the other hand to hold your waist. Lift your shoulder towards your waist, crunching your side and then slowly lower back down. This exercise can also be done with a resistance band around your legs for added difficulty. Side crunches can be done as part of a warm-up routine to help prepare your body for resistance band standing twists or on their own as part of a strength training routine.
Opposing Complementary Exercises
When it comes to resistance band exercises, there are some key complementary exercises that can help you maximize the effectiveness of the Resistance Band Standing Twists. Working opposing muscle groups helps to create an even and balanced physique. To achieve this, try adding the following exercises to your routine:
Bird Dog Plank
Bird Dog Plank is a great complementary exercise to Resistance Band Standing Twists, as it works the opposing muscle group. This exercise requires you to balance on your hands and knees, with your hips in line with your back. You then extend one arm out in front of you, while also extending the opposite leg out behind you. This exercise helps to strengthen your core, while also working your back and shoulder muscles. It’s a great way to build overall strength and stability in the body, while also providing a great balance to the Resistance Band Standing Twists.
45 Degree Twisting Hyperextension
The 45 Degree Twisting Hyperextension is a great complementary exercise to the Resistance Band Standing Twists. This exercise focuses on strengthening and toning the glutes, hamstrings, and lower back. The motion of the 45 Degree Twisting Hyperextension is a twisting motion which works the obliques and other core muscles that are not targeted by the Resistance Band Standing Twists. By alternating between the two exercises, you can effectively target all of the major muscle groups in your lower body and core.
45 Degree One Leg Hyperextension
The 45 Degree One Leg Hyperextension is a great exercise to strengthen the lower back, glutes, and hamstrings. It works by having the user kneel on a bench, hold onto the sides for support, and slowly extend the legs at a 45 degree angle. This exercise strengthens the muscles in the lower body that are opposite to the muscles used in Resistance Band Standing Twists. Resistance Band Standing Twists works the core and obliques, and by doing 45 Degree One Leg Hyperextension, you can complement this exercise by strengthening the opposing muscle groups in the lower body. This will help you create balance throughout your entire body and achieve optimal performance.
Recap
You should certainly now be ready to carryout resistance band standing twists thoroughly. Your next step is to utilize resistance band standing twists as a part of a steady weight training strategy.
References: Wikipedia | ExRx.net | PubMed.gov
