Rotational Plank

An excellent exercise for developing your deep rotational muscles.

Beginners should avoid this exercise, as it requires a good level of both upper body and abdominal core strength. If as a beginner you wish to perform this movement, work on your knees for only a small rotation.

Begin the movement in a standard plank position; resting on your forearms, with your elbows directly below your shoulders, toes on the floor, with your feet double shoulder width apart.

Transferring your bodyweight onto one side, lift your arm on the other side, taking it around so that your arm is straight, aiming to finish with your hand-pointing vertical to the ground.

Focus on keeping your legs and body straight throughout the movement, aiming for a slow smooth rotation, holding in the final phase for 2 - 5 seconds prior to returning back to the standard plank position.

Aim to alternate each side you work, for a comfortable amount of reps for your strength / fitness level. This is a difficult exercise to get customize with, so focus on maintaining good technique for the reps that you can do, rather than performing high reps with poor technique.