How To Make Rotational Core Exercises More Effective | Good + good

TWisting, or rotational core exercises, are great for strengthening your abs, particularly the obliques, because they target the small stabilizing muscles in your core. These types of exercises are considered transverse plane movements because they require you to rotate your muscles around your spine. When you can move in this way—both forward and backward, as well as sideways—you can move through everyday life more easily. Every time you take a step forward, for example, part of that momentum comes from twisting your torso.

Additionally, it’s the deep abdominal and back stabilizing muscles that are responsible for keeping us upright, says Matthew Scarfo, CPT. And the stronger those little muscles are, the easier it is to maintain balance on unstable surfaces, he adds. “The obliques tend to be muscles of particular concern because they provide a wide range of body mobility — they’re responsible for twisting and bending — and can be underdeveloped from traditional core exercises like sit-ups,” says Scarfo. Core rotation exercises also increase proprioception, which means you become more aware of how your body is moving through space.

However, to be effective, form is key when it comes to twisting movements. Below, Scarfo shares simple fixes you can make to ensure you get the most out of rotational core exercises while reducing your risk of injury.

1. Lighten or drop the weights for better form

The primary focus of strengthening the stabilizer muscles is to increase muscular endurance, which is best achieved through high reps with light weight. Especially when you start doing rotational core exercises, “just using your bodyweight to warm up your body and give you a workout is challenging enough,” says Scarfo. Only add weight when you are able to consistently perform a movement with proper form. “If you want to increase your turns, do it slowly, with weight gains 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 raise or round your shoulders forward, drop your chest to the floor, or bend 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 shoulders down and back to maintain a neutral spine, which means you’re using the natural curve of your upper and lower back with your shoulders, rib cage, and pelvis keep in line. “I like to use ‘proud chest’ as a cue to remember to keep your chest lifted,” he says. A neutral spine will also fire your core for greater muscle activation.

3. Be slow and deliberate with your movements

Reducing your speed increases the time your muscles remain under tension, requiring them to be activated more. “Moves too quickly or inappropriately [core engagement]can cause you to neglect certain muscles or mistarget others,” explains Scarfo.

Additionally, “your intent keeps 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, like Russian twists or Turkish get-ups, you should also incorporate resistance bands and cable machines. “They’re best for lumberjack chops or banded core rotations because the band helps you slow down and think about how your body is resisting the weight to improve form,” says Scarfo. Also, they add instability by releasing the weights, which requires your muscles to be activated more.

Take advantage of these new tweaks with this 12-minute Pilates workout: