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Strengthen your back & core with these moves

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Whether you’re looking to get ripped or build your strength, none of us can deny the appeal of a rock-hard set of abs, right? Well, to get that desired six-pack, it’s about more than endless crunches; you need to build a strong core.

To maximize your ab potential, you need to train your core to get fired up in all directions – and this is where rotational exercises come into play.

Once you start training your body using rotational moves, you’ll improve your balance and spatial awareness, particularly important if you like contact sports. By including rotational exercises in your workout, you won’t only see the benefits in the mirror; you’ll even see the benefits in your daily life, from taking out the trash, picking up groceries and even reaching back for your seatbelt.

This is because we’re constantly rotating throughout the day, but if you’re not training your body for that, you risk injuries and losing strength and stability in your core.

What does a workout with rotational exercises look like?

Including a set of exercises like the routine below will have you building a solid core and back in no time and feeling more balanced and stable – which is essential when it comes to smashing it in the gym.

Exercise Sets Reps
Hanging Bent-Knee Wiper 3 20
Dynamic Plank Tap 3 15 Per Side
Corkscrew 3 1 Min
Mountain Climber 3 1 Min
Reverse Lunge w/ Medicine Ball 3 10 Per Leg
Rotational Landmine 3 1 Min

You might have heard of some, or even all, of these exercises, but to ensure that you’re performing them safely, we’ll go through them. So, read on to find out how to strengthen your back and core.

1. Hanging bent-knee wiper

  • Start by grabbing a chin-up bar using an overhand grip (palms facing forward). Your hands should be slightly wider than your shoulders and hang at arm’s length.
  • Bend your knees to 90 degrees and begin to raise them until they reach your waist height
  • From here, rotate your hips and dip your knees from side-to-side, like your legs are a windshield wiper
  • Each dip is one rep, do three sets of 20 reps (ten on each side).

Also Read: How does food impact strength training?

2. Dynamic plank tap

  • Start by getting into a push-up position, but your weight should be on your forearms instead of your hands
  • Make sure your elbows are directly beneath your shoulders, and your forearms should be parallel to each other
  • Keeping a straight back, raise your right foot and bring your right knee diagonally below you, meeting it and tapping with your left hand.
  • Now do the same on the other side
  • Repeat for three sets, doing 15 taps per side.

3. Corkscrew

  • Start by lying on your back, with your legs together and your arms palm down by your sides.
  • Raise your legs off the ground and lift them straight into the air so your feet are pointing towards the sky. This is your neutral, starting position.
  • Keep your head and shoulders glued to the floor, raise your hips and twist to the right, so your legs rotate too.
  • Return to the starting position and repeat on the left.
  • Continue to alternate sides for one minute.

4. Mountain Climber Complex

  • Begin by getting into a push-up position, your arms should be slightly wider than your shoulders, and your body should be straight.
  • Keeping your core tight and your back flat, raise your right foot and bring your right knee up to your chest.
  • With your knee up to your chest, keep your toes off the ground, bring your right knee to meet your left elbow and then to the outside of your right elbow before returning to the starting position.
  • Repeat for three sets, for one minute per set.

Also Read: MK-677 side effects: Ibutamoren Benefits, Uses, Dosage (SARMS)

5. Reverse lunge with dumbbell

  • Start by standing with your feet about hip-distance apart, and with your arms out in front of you, hold a medicine ball.
  • Keep your elbows close to your ribs and back straight, then step backwards with your left foot, lowering the left knee almost to the ground.
  • Once you’ve lowered your knee, keeping your back straight, twist with the medicine ball to the right side.
  • Turn back to the center step back to the original position.
  • Do three sets, with ten reps per leg in each set.

6. Rotational landmine

  • Start with your feet shoulder-distance apart, your hips back, and your knees slightly bent. With both hands, hold a dumbbell by your right hip.
  • With a straight back, engaged core and straight arms, swing the dumbbell up to shoulder height and then down to the outside of your left hip. As you’re swinging, squeeze your glutes, straighten your knees, and thrust your hips forward.
  • Repeat this same action, alternating each side without stopping for one minute.

Also Read: Natural ways to increase human growth hormone

So, there you have it, six rotational exercises that will help you build a strong back and core and provide extra balance and stability to your other workouts.

Is it time to SMASH your goals and build a strong core?

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It’s time to get BRUTAL – the right way.

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The Brutal Force Team

The Brutal Force Team

We research and write articles about health, fitness and dieting. Each of our articles includes sources from scientific studies where possible.

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The Brutal Force Team

The Brutal Force Team

We research and write articles about health, fitness and dieting. Each of our articles includes sources from scientific studies where possible.