TRotational exercises or core exercises are great for strengthening the abdominal muscles, especially the oblique muscles, because they target the small stabilizer muscles located in the torso. These types of exercises are considered transverse movements because they require you to rotate your muscles around your spine. The ability to move in this way — as well as forward and backward, as well as side to side — allows you to move more easily through everyday life. For example, every time you take a step forward, part of that momentum comes from the rotation of your torso.
In addition, it is deep in the abdomen and back stabilizing muscles It’s responsible for keeping us straight, says Matthew Scarvo, CPT. He adds that the stronger these small muscles are, the easier it is to maintain your balance on unstable surfaces. “The oblique muscles tend to be of particular interest, because they cover a wide area of body movement — they are responsible for twisting and bending — and can be affected by traditional core exercises such as sit-ups,” Scarvo says. Basic rotation exercises are also increasing Profound sensewhich means that you are more aware of how your body moves through space.
In order to be effective, form is key when it comes to twisting movements. Below, Scarfo shares easy corrections you can make to ensure you get the most out of your core rotational exercises while minimizing your risk of injury.
1. Lose or lose weight for a better shape
The primary focus of strengthening balancing muscles is increasing muscular endurance, which is best performed by high repetitions with low weight. Especially when you start doing basic rotational exercises, “Just using your own body weight is challenging enough to warm up your body and exercise,” says Scarvo. Just add a load as soon as you can do a steady movement with proper form. He suggests: “If you’re looking to increase your swings, do it slowly, while increasing the weight by about a pound or two.”
2. Keep your spine neutral
Spinal rounding is common in today’s sedentary culture, especially if you’ve been sitting at a desk all day. If you raise or flip your shoulders forward, drop your chest to the floor, or bend your hips forward, you are more likely to wrap around your spine as a result.
To enhance efficiency and protect your back, keep your chest open, shoulders down and back to help maintain neutral spine, which means maintaining the natural curve up and down your back with your shoulders, rib cage, and pelvis in one line. “I like to use the ‘proud chest’ as a signal to remember to keep my chest up,” he says. A neutral spine will also work your core to increase muscle activation.
3. Be slow and deliberate in your movements
Reducing your speed increases the time your muscles remain under tension and requires them to be more active. “Moving very quickly, or without it [core engagement]It can cause certain muscles to be neglected or others to be incorrectly targeted,” Scarvo explains.
Furthermore, “intentionally preventing you from using other muscle systems, such as the muscles of the back, back, or shoulders,” he says.
4. Replace free weights with cables or resistance bands
While dumbbells and bells are still effective for twisting exercises, such as Russian twists or Turkish formulationsYou should also incorporate resistance bands and cable equipment as well. “It’s best for lumberjacks, or basic, banded courses, as the band helps you slow down and think about how your body can resist the weight to improve shape,” Scarvo says. Plus it adds instability in ways that release weights, requiring your muscles to be more active.
Put these new modifications to good use with your 12-minute Pilates workout: