5 Fabulous Rotation Core Exercises
Everybody wants a “strong core”, and we all need one, whether we play golf or not.
These 5 Rotational (with 1 being a non-rotation exercise) exercises will do just that…help you keep a strong core. Activities of daily living require us to be able to twist and turn. We may be getting out of a car, getting out of bed, putting away groceries, working in the garden etc. We don’t work in a 1 plane manner.
Of course for my golfers…yes we really need to make sure we are strengthening our core area. We have to be able to turn in golf!
Let’s power the muscles that help us turn.
Plank with Alternating "T" Planks
- Start in a plank position. Make sure your shoulders are over your elbows, feel shoulder width apart. Draw or scoop your abdominals up and in.
- Rotate to one side, raising hand above head.
- Rotate back to plank position.
- Rotate to the other side and repeat.
Halos
- Stand tall with a dumbbell or kettlebell in your hands. Draw or scoop your abs inward toward your spine.
- Rotate dumbbell around your head.
- Make sure to do both directions, keeping abs tight the entire time.
Russian Twists
- Sitting on your “sitz” bones, your feet can start touching the ground or is you are more advanced, lift your feet off the ground. Draw your abdominals in toward your spine.
- Rotate to the right and then left.
- You can place your toes on the ground if needed for extra balance and control. If you are more advanced, keep your feet off the ground as you rotate side to side.
Bicycles
- Lay on your back. Support your head into your hands.
- Draw you abdominals in, exhale as you lift your chest off the ground.
- Keep your elbows out to the side. Leading with the shoulder, bring your shoulder to the opposite knee. 1 leg extends out.
- Criss cross to the other side, extending 1 leg out.
- Focus on your oblique muscles. Squeeze those obliques on this exercise.
Pallof Presses
This is an anti-rotation exercise.
- Place tubing in the door jam or use a cable machine for this exercise. Have the tubing chest height.
- Use a lighter tubing to get the idea of this exercise and to use good form.
- Have your hands more interlaced. (I was holding a remote to take pictures).
- Stand perpendicular to your cable. Put tension in the cable/tubing.
- Draw abs in tights, feet shoulder width apart.
- Bring hands to your chest. Push arms out in front and bring back to starting position.
- Keep your hips square forward. You will feel a pull on your hip area.
- Do BOTH sides.
For all of the exercises:
10-20 reps, taking breaks as needed.
Keep breathing!
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