Ab & Obliques, Exercise Guide
Core Rotation Exercises

12 Best Core Rotation Exercises at Home

Lately, core strength training has become super hyped.

Most people think the core is just your abs, but it also includes the muscle groups around the area. 

The core refers to the ab muscles in the front, the lower back muscles, glutes on the back, the diaphragm, the pelvic floor, and hip muscles. 

According to Healthline, this is the lumbopelvic hip complex, the true core.

Core strength training is important for overall fitness. 

The core muscles are essential because they stabilize the center of your body.

Research published in Sports Medicine found that core strength training increased trunk strength. 

One way to ensure your core is getting the workout it needs is through core rotation exercises. 

Core rotation is necessary for strength, power, fitness, and balance. 

Here are 12 core rotation exercises you can do at home. 

12 CORE ROTATION EXERCISES YOU CAN DO AT HOME

12 Best Core Rotation Exercises at Home

1. DYNAMIC PLANK TAP

Assume a push-up position with your weight resting on your forearms instead of your hands. 

Ensure your forearms lie parallel to each other, and your elbows are directly beneath your shoulders. 

With your back straight, raise your right foot and rotate your hips as you draw your right knee forward diagonally under your body and tap it with your left hand. 

Return to the starting position and repeat, this time tapping your left knee with your right hand. 

Keep alternating sides. 

It’s recommended that you do three sets of 30 sets, 15 for each side. 

2. CORKSCREW

Lie flat on your back with your legs together and your arms on the floor by your side, palms facing down. 

For the starting position, raise your legs so that they are perpendicular to the floor. 

Keep your head and shoulders on the floor, raise your hips, and twist them to the right so that your legs rotate in the same direction. 

Return to the starting position and repeat this time, twisting your hips to the left. 

Keep alternating sides. 

This is one of the core rotation exercises with a set you can do for 1 minute.

3. MOUNTAIN CLIMBER COMPLEX

To do the mountain climber exercise, take a push-up position with your arms straight. Your hands should be slightly wider than your shoulders and your body straight from your head to your heels. 

With your back flat, raise your right foot and draw that knee directly towards your chest.

Don’t let your toes touch the ground. Bring your right knee to your left elbow and then return to the outside of your right elbow. Do this rotation for 30 seconds. 

Return to the first position. 

Repeat the procedure with your left leg. 

4. REVERSE LUNGE ROTATION

Stand with your feet apart and hold a medicine ball directly in front of your chest. 

Hold your elbows close to your chest and your back straight while stepping backward with the left foot and lowering the left knee very close to the ground. 

While you’re almost kneeling, keep your back straight and twist the medicine ball over your right leg. Turn to the center, press the right foot to the ground, step the left leg forward, and return to the starting position. 

Please note that you can substitute the medicine ball with dumbbells.

You can do three sets, 10 each leg.

5. THE SLEDGEHAMMER

This is one of the core rotation exercises that require simple equipment: a sledgehammer and a tire.

Lay the tire on its side. 

Place one hand near the bottom of the handle and the other hand near the top. If your right hand is at the top, your right foot should be back, and the left closer to the tire. 

Stand about two feet from the tire. 

Take a diagonal swing, then circle up and around overhead before slamming on the other end. 

As you slam, your hand should slide to the bottom of the handle just before it bounces off the tire. As it bounces back, make sure you catch it on the way up.

 Swing overhead, then repeat with the other side. Do as many swings as you can for 30 seconds rest, then repeat.

6. LANDMINE

Start with your feet at the same width as your shoulders, hips back, and knees slightly bent, holding a weight in both hands beside your right hip. 

Keeping your back straight, arms straight, then swing the dumbbell up to shoulder height in front of you and then down to the outside of your left hip. During the up-swing, squeeze your glutes, straighten the knees, and thrust your hips forward. 

As you swing down, push your hips back and bend your knees slightly. 

Repeat the motion, this time swinging from left to right. 

Continue swinging it back and forth without pausing. 

7. HANDGRIP BENT KNEE WIPER

This works best if you have a chin-up bar. 

Grab a chin-up bar with an overhand grip that’s slightly wider than the width of your shoulders and hang at arm’s length. 

Bend your knees 90 degrees and raise them to waist height. 

Rotate your hips as you dip your knees from side to side in an arc-like a wiper. 

8. MEDICINAL BALL ROTATIONAL THROW

Hold the medicinal ball in both hands. Stand with your right foot back.

Reach the ball back on your right side towards your right hip.

Then toss it against the wall, as you throw brick your right foot forward, catch the ball as you step into the starting position this time with your left foot back and bring the ball back with your left hip.

Keep alternating as you throw. 

You can jump from side to side or step from stance to stance.

9. TRUNK ROTATION 

Trunk rotation exercises can help strengthen your core. 

To start, stand with a medicine ball with your feet hip-width apart. 

Hold the ball slightly below your chest, stiffen your torso, pull your shoulder down and back and keep your back straight. 

Exhale and rotate your torso in one direction, keeping your upper arms at your sides with your elbows bent and hands position across your ribs. 

Hold the position briefly before you rotate to face the other side. 

10. SQUAT ROTATION

This is one of the bodyweight rotational exercises that are extremely useful to your core. 

Stand with your feet shoulder-width apart, place your hands behind your head and keep your elbows out. This is the starting position. 

Send hips back and bend knees and lower down into a squat. Keep your chest lifted. 

Press down your heels to stand, then rotate your torso to the right while drawing your right knee to your left elbow. 

Return to starting position, then perform another squat, stand, and then rotate your torso to the left while drawing left knee to right elbow. 

11. CABLE ROTATION 

Hold a cable with both hands to your right side, so your left arm is straight and stretched across your body. 

Only moving your arms, pull the cable to the opposite side until your arm is straight. Return the cable to the starting position and repeat. 

12. BAND CORE ROTATION

Twist your torso against an anchored elastic band

Twist to your right. Without resting, twist to your left.

TAKEAWAY

Core rotation exercises help strengthen your torso. They are highly effective for athletes in sports who need the power of their swings like tennis or golf. 

Core rotation exercises are used for pain relief because they help take the pressure off the spine. 

A great workout program should also have core anti-rotation exercises in addition to rotational ones. They are great for preventing injury and correct imbalances. 

It is important to note that core rotation exercises are not the most effective for weight loss. They are not the best for reducing waist fat. 

You need a comprehensive workout program if your goal is weight loss. 

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