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How To Video: Trunk Rotations By Eugene Thong, CSCS
One of the best things about trunk rotations is that no one knows what to call it, but everyone knows what it is when they see it. That, and the fact that it’s a wonderful exercise for engaging the abdominal, obliques, and lower back musculature all at once.
And you even get to lie down while you do it.
(Model: Christopher Warden)
1) Lie down on your back with your arms outstretched. Keep your shoulders down and relaxed.
2) Lift your legs into position, bending the knees and the hips to a 90 degree angle. Maintain this position throughout the entire set.
3) Breathing freely, twist at the waist and try to touch your knees to the ground. Don’t overstretch! You should be able to keep both shoulders on the ground at all times.
4) Once you’ve either touched the ground or reached your limit of flexibility, bring your knees back up to the starting position.
5) Now, twist to the other side and try to touch your knees to that side. Again, don’t overstretch – stay within your flexibility limits!
6) Repeat 12-15 times, or until your core has reached exhaustion.
Some Compelling Things To Consider:
Keep your knees together, you raunchy one, you.
Hey, don’t let your legs run away from you – keep your abs tight!
Don’t let your shoulders creep up towards your ears – this is an abdominal exercise, not a trapezius exercise.
Don’t hold your breath. Breathe freely.
And please, don’t, don’t, DON’T pretend you’re Dhalsim from Street Fighter II and try to touch your knees to the ground if you don’t have the flexibility to turn around when someone behind you calls your name. Work within the limits of your flexibility, and over time, look to increase your flexibility little by little (a centimeter here, an inch there).
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About the Author:
not helping clients cultivate their own inner 6-packs, Eugene can be found
arm barring opponents at Renzo Gracie's Brazilian Jiu-Jitsu Academy or
sailing through the air on his snowboard. Read Eugene's semi-weekly musings
on exercise, fitness, and fat loss
at his blog
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Every night I wake up about 2 hours after I go to sleep and I'm starving. I eat 6 small meals per day and right before I go to sleep I have a whey protein shake and a banana. Should I eat more before going to sleep?
I’ve got fat located in the area of my body where my arm meets my shoulder, and I can’t get rid of it. Are there any exercises in particular that would help improve that? Or what about any spot reducing supplements?
I have a personal trainer I see at least twice a week. What do you recommend I do on the other days I don't see him? Cardio, weights or classes? I don't want to interfere with his program for me and didn't know which would be better, if not a little of all three. Thanks.
Back in my marathon running days I used to use a few tricks like baking soda to increase my endurance a bit. It worked but it was rough on the stomach. Are there any new 'inventions" on the endurance front?
As you've suggested, I'm starting to substitute more healthy foods into my diet. I'm already starting to see the results. What would you suggest I can add to some foods to sweeten them up without adding calories?