Core Stability is about optimal control, which is the balance between MOVEMENT and STIFFNESS” –Paul Hodges.
Anti-rotational exercise should be a staple of every core program, and it is well documented in the research to support its ability in increasing core stiffness.
The exercises shown here are 4 great ways in which you can improve your rotational core strength:
1️⃣ Anti-Rotational Plate Push-Away
2️⃣ Standing Pallof Press
3️⃣ Dead Bug Pallof Press
4️⃣ TRX Anti-Rotation
Make sure to move in a slow and controlled fashion with all of these exercises. You have an option to hold at the end position for a certain amount of time. Parameters we recommend is beginning with a 30 second hold or 15 repetitions for 3 sets.
🔑 Maintain an absolute stable and still pelvis/spine...only your arms should be moving in this exercise.
The further you bring your arms out in front of you = longer moment arm = greater demand.
-Lee, B. C., and S. M. McGill. Effect of long-term isometric training on core/torso stiffness. 2015.
-Core Stability Exercise Principles By: Venu Akuthota et al. 2008.