2012.06.11
While strength-training moves are great for building up muscle, they usually involve only a single plane of motion: up and down or forward and back (think biceps curls and lunges). One way to switch things up is by adding a few rotational moves.
The act of twisting or throwing exercises will help to engage more muscles and improve your balance. Rotation moves also involve using more of your core, which is great for achieving toned, flat abs.
Listed below are a couple of moves that you might want to add to your workout routine. Perform all these moves as circuit, going from one to the next without pausing. Rest for 60 seconds after each circuit before starting again (try to perform at least four circuits for maximum results).
The act of twisting or throwing exercises will help to engage more muscles and improve your balance. Rotation moves also involve using more of your core, which is great for achieving toned, flat abs.
Listed below are a couple of moves that you might want to add to your workout routine. Perform all these moves as circuit, going from one to the next without pausing. Rest for 60 seconds after each circuit before starting again (try to perform at least four circuits for maximum results).
Medicine-Ball Reverse Lunge and Shot Put
Stand 10 feet from a wall, holding a medicine ball at your chest. Step your right leg back and lower into a lunge, rotating your torso and bringing the ball to your right shoulder. Throw the ball at the wall, then push yourself back to start, catching the ball on the rebound. That's one rep. Do five, then switch sides.
Barbell Twist
Place a barbell on the floor in the corner of a room, and hold one end with both hands at eye level, feet hip-width apart. Rotate your hips, torso, and feet to the right and bend your knees to lower the bar, without bending your arms. Return to start. That's one rep. Do five on each side.
Rotational Cable Row
Adjust the cable station to its lowest setting and stand to the right of it (or use a resistance band), handle in your right hand, feet slightly more than hip-width apart. Pivot to the left, bending both knees and extending your right arm toward the pulley. Pull the handle across to your right hip as you rotate into a standing position. That's one rep. Do 10, then switch sides.
Side-to-Side Medicine-Ball Slam
Stand with your feet hip-width apart and hold the ball overhead. Rotate to the left and bounce the ball off the ground, pivoting your feet and bending your knees slightly. Catch the ball and quickly reverse the motion to bring the ball back to overhead, then immediately repeat to the right. That's one rep. Do 10 on each side.
Medicine-Ball Scoop and Toss
Hold the ball at your waist and stand so your left side is closest to a wall that's five feet away. Shift your weight onto your right foot as you scoop the ball back to your right hip, then quickly shift your weight onto your left foot and explosively throw the ball underhand at the wall. Catch the rebound. That's one rep. Do 10, then switch sides.
Stand 10 feet from a wall, holding a medicine ball at your chest. Step your right leg back and lower into a lunge, rotating your torso and bringing the ball to your right shoulder. Throw the ball at the wall, then push yourself back to start, catching the ball on the rebound. That's one rep. Do five, then switch sides.
Barbell Twist
Place a barbell on the floor in the corner of a room, and hold one end with both hands at eye level, feet hip-width apart. Rotate your hips, torso, and feet to the right and bend your knees to lower the bar, without bending your arms. Return to start. That's one rep. Do five on each side.
Rotational Cable Row
Adjust the cable station to its lowest setting and stand to the right of it (or use a resistance band), handle in your right hand, feet slightly more than hip-width apart. Pivot to the left, bending both knees and extending your right arm toward the pulley. Pull the handle across to your right hip as you rotate into a standing position. That's one rep. Do 10, then switch sides.
Side-to-Side Medicine-Ball Slam
Stand with your feet hip-width apart and hold the ball overhead. Rotate to the left and bounce the ball off the ground, pivoting your feet and bending your knees slightly. Catch the ball and quickly reverse the motion to bring the ball back to overhead, then immediately repeat to the right. That's one rep. Do 10 on each side.
Medicine-Ball Scoop and Toss
Hold the ball at your waist and stand so your left side is closest to a wall that's five feet away. Shift your weight onto your right foot as you scoop the ball back to your right hip, then quickly shift your weight onto your left foot and explosively throw the ball underhand at the wall. Catch the rebound. That's one rep. Do 10, then switch sides.
