The Torso Unity
There is a great misconception regarding our torso and exercises for this part of our body. Namely, many people divide this part of our structure while working out. Thereby, we have exercises for our back, abs, chest and other muscles done separately. Even though often implemented, this is not a good method. Rather, in order to have a strong upper part of your body, one should concentrate on doing exercises which stimulate and involve all of the muscles from the torso area. This way, you will experience a more holistic effect which will be quicker and more prominent than that which would result from focusing on a sole group of muscles. The following exercises are those which involve both the upper and the lower torso, helping you get the most out of your regular workout.
The Torso Exercises
If you desire an exercise which will involve your shoulders, arms and abdominal muscles at the same time, try performing dips. This exercise involves you sitting on the edge of a chair, supporting your body with your arms. Then, you are to move the upper part of your body off the chair, while keeping your legs straightened and your heels on the ground. One achieving this, and supporting your whole body with your straightened hands resting on the chair, bend them in the elbows and lower your body until your elbows make a 90 degree angle with the chair. Afterwards, return to the initial position.
Next is the bird dog exercise. Stand on all fours, using your knees and keeping your hands straight below your shoulders. Then, straighten your left arm so that it points in front of you. At the same time, do the same with your leg, with the exception of it stretching to point behind you. Hold this position for about half a minute before repeating up to 5 times. This will make your spine, bottom, hamstring and shoulders stronger.
If you want to strengthen your spine, you might want to try standing up with your hands straight above your head. Then, bend your upper body forward making your hands facing in front of you. Jump backwards and move your legs back until you stand on all fours. Hold this position for about 15 seconds and then repeat the whole process for up to 7 times.
Oblique crunches will make your torso strong and muscular. These are performed while lying down on the ground with your legs bent in the knees. After doing this, while placing your palms behind your neck and not using them during the exercise, you are to strengthen your left leg in the air while, at the same time touching your right knee with your left elbow. Upon swapping the elbow, you are to swap the straightened legs as well. Do 10 repetitions for each elbow.
Finally, you might want to benefit from lying down on the ground with your arms above your head and your toes pointing the opposite way. Then, you are to raise both your legs and your arms and upper torso, so as to grab your ankles and hold the position for several seconds. Repeat this 10 times.