Best Rotational Exercises for Core Strength

Rotational exercises are exercises that involve rotation of the trunk, hips, or shoulder girdle. These exercises work the core and upper body that are responsible for rotation, such as the obliques, transverse abdominis, and the rotator cuff muscles in the shoulders. Below are some exercises that can help improve core strength and stability, as well as enhance overall athletic performance.

• IForce Fitness Trainer Inverted Twisting Rows: Stand in an incline position, while gripping the handles of the IFT, pull one hand towards you until it is even with your body while allowing your other hand to be pulled away from you. Twist your body away from the straight arm and drive the movement from your core so that the twisting of your body powers your rowing arm across your chest. An easier alternative is to reduce the incline position by moving feet farther away from the IFT.
  

• Russian Twists: Sitting on the floor with your knees bent and feet flat, lean back slightly with your torso in a straight line and twist your torso to the right, then to the left, tapping the floor or a weight with your hands on each side.

• IForce Fitness Trainer Cable Wood Chops: Using the IFT with attached resistance bands or weights, stand with your feet hip-width apart. While holding the handle with both hands, pull the strap across your body from the shoulder close to the IFT to below your opposite hip while twisting at the hips and pivoting on the back leg. Return to the starting position with hands back above the shoulder closest to the IFT.

• Standing medicine ball twists: Stand with your feet shoulder-width apart, hold a medicine ball with both hands, and twist your torso at the waist from one side and then the other. If standing in front of a wall, tap the ball against the wall on each side.

• Standing Russian Kettlebell Swings: While standing with feet shoulder width apart, and knees slightly bent, back flat and neck straight. Hold a kettlebell with both hands and lift off the ground allowing it to swing between your legs and only bending at your hips. Drive your hips forward to send the kettlebell into the air in front of you no higher than your shoulders while lifting your torso. Allow the kettlebell to swing back down through your legs and repeat the swing. When reps are completed, swing back through your legs and place the kettlebell on the ground slightly in front of you while keeping a straight upper torso and squatting.

• IForce Fitness Trainer Alternating Rows: Hang directly under the IFT with body parallel with ground and heels on the ground (Advanced). While the IFT is in its unlocked position, pull one hand in towards your body while the other stays straight. To make this move easier, adjust feet by moving away from under the IFT. For additional assistance, lock the IFT hub and perform the move with both hands working together to bring your body towards the IFT.