How to Perform a Rotational Plank

    Published: 06-16-2009
    Views: 22,957
    Fitness experts Dennis Albright and Charlotte Hellhoff demonstrate how to perform a rotational plank.

    Dennis Albright: Hi I am Dennis, this is Michelle. We are from Performance Private Training in Columbia, Maryland. Today, we are going to talk about core muscles strength training. What we are going to do is a side plank with a rotation.

    What we are going to do is come up onto our side, as we did before, and staying in a plank position. Again, holding everything tight as far as your hips. Making sure that the elbows are aligned with the shoulders again. What we are going to do is bring our left arm up. What you are going to do is rotate it forward, bringing the hand over, under the body, good and bring it back up rotating at the hips, making sure that everything stays tight, ease it back over and up. Again twisting, good and back up. One more time, and up, good. Ease it back down Michelle, great. What we want to do is to starting off with 10 reps increasing slowly up to 15-20 or however you feel comfortable. You might be able to do it more than that.

    The next thing that we are going to talk about is adding our dumbbell to it. So what I am going to do is give Michelle the dumbbell, asking her again to come up on to her side, making sure that everything is straight. Now we are adding a 5 pound dumbbell to the rotation. So ease it over. Again twisting, pulling back up using the obliques and other muscles as well as the abdominals and little back, abs are nice and tight, working those obliques and twist, up. Give me one more Michelle and back up and relax, great job.

    In our next segment, Charlotte is going to talk about using a swiss ball in the plank positioning, another variation of strengthening the core muscles.