9 Most Effective CrossFit Abs Workouts to Create Impressive Core Strength

THE TRANSVERSE PLANE

The final and most disregarded plane is the transverse plane, which divides the body into top and bottom halves. We move along this plane when we twist and turn our bodies, like when we look around before crossing the street. Transverse movements are predominant in sports such as tennis, golf, rugby and gymnastics, the movements of crossfit almost exclusively happen along the sagittal plane. Whether your goal is general fitness, functional strength, or athletic achievement, you should train along all planes.

Ignoring the transverse plane means muscles like the abdominis obliquus are neglected. These muscles are part of the core and provide stability, which in turn allows you to generate greater power and forceful movement. Strong oblique muscles also decrease the chance of injury, as they stop the trunk from over rotating.

Here’s a little wod for you to try with movements that will attack the Transverse Plane:

For Time:

  • 2 KB Turkish get ups (alternating)
  • 30 KB twist lunges (alternating)
  • 30 KB Russian twists
  • 4 KB Turkish get ups (alternating)
  • 30 KB twist lunges (alternating)
  • 30 KB Russian twists
  • 6 KB Turkish get ups (alternating)
  • 30 KB twist lunges (alternating)
  • 30 KB Russian twists

 

You can use one KB or DB to work through this entire wod.

Other exercises you can include to develop strength along the transverse plane are:

  • Woodchopper
  • Landmine oblique twists
  • One arm dumbbell press
  • Windshield wipers

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