T.Wisting, or rotating core exercises, target the small stabilizing muscles in your core, so they’re great for strengthening your abs, especially your obliques. is considered a cross-plane motion because This way, being able to move forwards and backwards as well as left and right makes it easier to move around in everyday life. For example, every time you take a step forward, some of that momentum comes from rotating your torso.
Plus, it’s the deep abdominal and back muscles that are responsible for keeping us upright, says CPT’s Matthew Scarfo. And the stronger these little muscles are, he adds, the easier it is to maintain balance on an unstable surface. involved in twisting and bending, which may not be fully developed in traditional core exercises such as sit-ups,” says Scarfo. Rotation core exercises also increase proprioception.
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However, form is important when it comes to twisting movements to do it effectively. Below, Scarfo shares simple modifications you can make to get the most out of your rotating core exercises while reducing your risk of injury.
1. Lighten or ditch the weight to improve your form
The main purpose of strengthening the stabilizer muscles is to increase the endurance of the muscles. This is best done with a low weight and a high number of repetitions. “Simply using your own body weight is enough to warm up and train your body,” says Scarfo, especially if he’s just starting his core exercises. Add more load once you can consistently work with good form. “If you want to increase the twist, do it slowly as he gains a pound or two in weight,” he suggests.
2. Keep your spine neutral
Rounding the spine is common in today’s sedentary culture, especially if you sit at a desk all day. As a result, the spine is more likely to be rounded.
To increase efficiency and protect your back, keep your chest open, your shoulders down and your back down to maintain a neutral spine. This means that your shoulders, ribcage and pelvis are aligned to maintain the natural curvature of your upper and lower back. “I like to use ‘proud chest’ as a cue to remember to keep lifting,” he says. A neutral spine also activates your core for greater muscle activation.
3. Move slowly and purposefully
When you slow down, your muscles stay in tension longer, requiring more muscles to activate. “Moving too fast or inappropriately [core engagement]may ignore certain muscles or mistarget others,” explains Scarfo.
Plus, “doing it on purpose prevents you from using other muscular systems like your broadside, back, and shoulders,” he says.
4. Replace free weights on cables or resistance bands
Dumbbells and kettlebells are still effective for twist exercises such as the Russian Twist and Turkish Get-up, but resistance bands and cable equipment should also be incorporated. “Lumberjack chops or band he’s great for core rotation. Bands slow you down and help you think about how your body resists the weight to improve your form,” says Scarfo. Additionally, the way you release the weight adds instability, so your muscles need to be more activated.
Put these new tweaks to good use in this 12-minute Pilates workout.
