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Great list of torso exercises you can do at home or at the gym. You may choice the best combination of exercises and print them off for your benefit. Your torso muscles extend from the neck to your limbs.
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Exercise Techniques -
torso exercises
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Stand on platform and hold cable handles to your sides. Keep your head up, back straight and your knees slightly bent. Bend at the waist and lean forward until your upper body is parallel to the ground. Pause briefly then return to the starting position. Do not allow muscles to relax before next repetition.
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Exercise Techniques -
torso exercises
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Lock feet in, with pad comfortably on hips. Cross arms over chest. If using weight, hold weight plate at chest level. Pressing hips into the pad, relax the spine. Squeeze together (retract) shoulder blades. In a controlled motion, lift head and shoulders up until spine is comfortably hyperextended. Avoid hyperextending the neck. Maintaining controlled motion, return to starting position. Do not allow muscles to relax before next repetition.
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Exercise Techniques -
torso exercises
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Sit sideways on a bench and grasp the edges of the bench for support. With bent knees, raise your legs slightly and then straighten them. Lean backward as balance requires. Next, lift your knees up towards your chest while keeping your lower legs pointed downward and flexing (tightening) your abs as hard as you can. Keep continuous tension on the abs throughout this movement. This works both upper and lower abdominal muscles.
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Exercise Techniques -
torso exercises
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Lie on your side on a Roman Chair or use a bench. Your hips and legs are supported by the Roman Chair or bench, and your trunk is off the bench. In the case of a normal bench, you will need someone to hold your feet. In the case of the Roman Chair, hook your feet under the heel pad. Cross arms over chest. If using weight, hold weight plate at chest level. Lower the body down, maintaining this sideways position. Go as far down as is safe and comfortable and return to the starting position.
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Exercise Techniques -
torso exercises
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Lie face up on bench. Place feet flat on floor to maintain lower back in a flat or neutral position (slight arch). Grip bar with hands slightly wider than shoulder width. Keep arms vertical and bar directly over chest with wrists straight. Keep shoulder blades squeezed together (retracted) and maintain position throughout entire exercise. Throughout motion, shoulders form 90 degree angle to body. In a controlled motion, start lowering bar until upper arms are approximately parallel to floor. Hands must remain over elbows. While maintaining the controlled motion, push bar up to starting position without locking out elbows. Do not allow muscles to relax before next repetition.
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