Does a Twist Exercise Help Your Stomach?

Your abdominals respond to a variety of movements, including the twist -- a rotation of the core that improves ab strength. It helps your stomach area by strengthening your core, which flattens the appearance of your stomach. Strengthening your back using twisting movements will also support good posture while contributing to improved ab appearance.

  1. Abdominals

    • Your abdominal muscles provide the foundation for most of your movements. The rectus abdominis, or RA, attaches your ribs to your pelvis and runs down the center of your abdomen. When you perform movements that bring your rib cage and pelvis toward each other, your RA contracts. Deep beneath the RA is the transversus abdominis, or TA, which resembles a corset around your midsection. When you tighten your stomach by pulling your navel toward your spine, you contract the TA. During twisting movements, the TA is strengthened as you flatten your abdomen and the RA contracts, shortening the distance between your ribs and pelvis as you rotate your torso.

    Obliques

    • The prime movers in abdominal twisting movements are the obliques. You have two pair of obliques: the internal and external. The external obliques are positioned along your sides on a diagonal. The internal obliques are set at an opposite diagonal. When you rotate your torso during a twist, the obliques contract to control the movement.

    Twist

    • The twist is performed in different ways using different pieces of equipment. A seated twist machine, used in an upright position, allows you to twist your trunk side to side against the resistance. A stability ball twist is done with you lying face-up on the ball and rotating your torso side to side. Another option is to assume a standing position while holding onto a medicine ball as you twist your arms and torso side to side.

    Workout Guidelines

    • The twisting exercises can be used on a daily basis to target your stomach muscles. Aim to spend at least three days a week on core-strengthening exercises to see abdominal improvements. Your abdominals respond well to one or two sets of each exercise with eight to 15 repetitions. When using a resistance, select an amount that causes muscular fatigue for the final two repetitions of each set. Allow one minute of rest in between sets.