TCore twisting or rotating exercises are great for strengthening your abs, especially your obliques, as they target those small stabilizing muscles located in your core. These types of exercises are considered transverse plane movements because they require the muscles to rotate around the spine. Being able to move in this way, as well as forward and backward and side to side, allows you to move more easily in 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 the deep abdomen and back stabilizer muscles that are responsible for keeping us upright, says Matthew Scarfo, CPT. And the stronger these little muscles are, the easier it is to balance on unstable surfaces, he adds. “The obliques tend to be muscles of particular concern, as they cover a wide area of body mobility (they are responsible for twisting and bending) and can be underdeveloped by traditional core exercises like crunches,” says Scarfo. Rotational core exercises also increase proprioceptionmeaning that you are more aware of how your body moves through space.
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However, to be effective, form is key when it comes to spinning movements. Below, Scarfo shares simple fixes you can make to ensure you get the most out of core rotation exercises while reducing your risk of injury.
1. Lighten or get rid of weights in favor of better shape
The primary goal of strengthening the stabilizer muscles is to increase muscle hardening, which is best done through high reps with light weight. Especially when you’re just starting to do core rotation exercises, “just using your bodyweight is challenging enough to warm your body up and get a workout,” says Scarfo. Only add load once you can consistently make a move with proper form. “If you’re looking to scale your twists, do it slowly, with weight increases of about a pound or two,” 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. If you’re lifting your shoulders or rounding them forward, dropping your chest toward the ground, or flexing your hips forward, you’re more likely to round your spine as a result.
To increase efficiency and protect your back, keep your chest open and your shoulders down and back to help maintain a neutral spine, which means maintaining the natural curve of your upper and lower back with your shoulders, ribcage, and pelvis in one line. “I like to use ‘proud chest’ as a cue to remember to keep my chest up,” she says. A neutral spine will also engage your core for increased muscle activation.
3. Be slow and intentional with your movements
Slowing down increases the time your muscles remain under tension and requires them to activate more. “Moving too fast or without due [core engagement]it can cause you to neglect certain muscles or target others incorrectly,” explains Scarfo.
Plus, “being intentional prevents you from using other muscle systems, like your lats, back, or shoulders,” he says.
4. Swap free weights for cables or resistance bands
While dumbbells and kettlebells are still effective for twisting exercises such as russian twists either turkish outfitsYou should also incorporate resistance bands and cable equipment. “They’re best for lumberjack chops or banded core rotations, as the band helps you slow down and think about how your body resists the weight to improve form,” says Scarfo. Plus, they add instability in ways that release weights, requiring your muscles to activate more.
Take advantage of these new settings with this 12-minute Pilates workout:
