Basic 6: The Torso Rotation...and the plank

The Seated Torso Rotation

One core exercise that mimics everyday activity is the torso rotation.  This exercise uses all of your core muscle, including the hips.  The most difficult part about the torso rotation is keeping good posture while rotating.  Some of us sit all day in a slumped or shoulder shrugged position so doing this exercise may feel extra challenging at first.  The best way to start out is slow and with lower reps, just to be sure you are using the proper muscles and your posture is perfect.

The muscles used in the torso rotation are the upper abdominals, lower abs, olbiques (sides), hip flexors (front of hips), abductors (sides of hips), low back and middle back. 

• Start sitting with your back straight, feet on the floor, knees bent up, and knees together (not falling out to the sides)
• Twist to one side (using your core muscles and not your arms), then to the middle, then to the other side
• Your goal is to use your abdominal muscles to twist and keep your back straight while twisting
• Once you have mastered this exercise, add a medicine ball and lift your feet to make it more difficult

The Plank

The plank can be done with straight arms, on the forearms, facing the floor, facing the ceiling (reverse plank), or on your side (side plank).  You can add movement with your whole body, your arms, and your legs to make it more difficult.  You can also add props, such as dumbbells, pulling a cable, or using balance tools.  The plank teaches you to tighten your entire core and trains your body to use the core during other exercises. 

The basic plank: straight arm, standard plank and side plank

• Start with your hands (for the straight arm plank), both forearms (for the standard plank), or one forearm (for the side plank) and feet on the floor; your body off the ground & in a straight line
• Hold this position for as long as you can without feeling strain in your lower back - typically 20-30 for front planks and 10-20 seconds for side planks to start. Work up to 30-60 for all three.
• For the standard and side planks, keep your shoulders directly above your elbows so that there is a 90 degree angle with your arms.  Keep your shoulders directly above your hands for the straight arm plank
• As you hold this position, be sure that your body is straight - not teepeed or swayed. If your butt is too high you won't challange your abs and if your butt is too low you will strain your lower back.
• Throughout the entire hold, pay attention to where you feel the tension and how your body is positioned.  If you cannot hold proper form any longer then that is your clue to stop.