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)
Ideal Form:
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).
There are tons of places on the web where
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About the Author:
Eugene Thong, CSCS, was born a weak, skinny,
bespectacled child. Now, thanks to a steady diet of martial arts, scientific
inquiry, and heavy compound movements, he's no longer weak. His scientific
bent, Zen-like demeanor, and efficient but intense methods have made him one
of New York's most sought-after personal trainers.
When
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
Eugene is Mike's co-author of The Black Book of Secrets. You can purchase
it by clicking
here.
