Cable Exercises for the Core
Rotational Cable Exercises for Core Strength
You can use cable exercises for core strength development. Cable exercises can improve functional performance by strengthening your body in the rotational (transverse) plane.
Our bodies are generally most vulnerable to injury when we twist or rotate. By including rotational cable exercises in your core workout, you will better prepare your body and lower back for functional tasks and athletic activities.
Kneeling cable rotations are a great core exercise, and the instructions are below.
Cable Exercises for Core Strength
Kneeling Cable Rotations
Starting Position: Begin by adjusting the cable machine so that the handle is positioned between waist and shoulder height. Grip the handle with both hands, and keep your knees about shoulder width apart and facing forward.
Form: While keeping your arms straight, exhale and rotate your waist to the opposite side. Hold for a brief second and then slowly return to the starting position.
Personal Trainer Tips: It is okay to keep a slight bend in your elbows, so that your elbows are not completely locked.
Focus on turning from your waist and not pulling only with your arms. Your arms will feel a lot of muscle work, and remember to move in a slow and controlled fashion.
Use a mat for comfort as needed.
Standing Versus Kneeling Cable Rotations
You can perform standing rotations, kneeling rotations, or half kneeling rotations. When you change positions you change your base of support and change the stability of the exercise.
When you go from standing to kneeling, you decrease your stability, so you will likely need less weight when you perform kneeling rotations. This should make sense. When you're kneeling you don't have your feet to anchor you to the floor.
Each exercise has a slightly different benefit, so try including multiple versions of rotational movements in your core workout from time to time.
Rotational exercises are important exercises for core strength development. If you don't have access to a cable machine, you can use resistance bands or exercise tubing.
Visit the Directory of Abdominal and Core Exercises to learn More Exercises for Core Strength Development.
Read the fitness article Core Exercises for a Better Body
Or Learn 14 Core Workout Tips
Have fun with your core workouts.
Yours in Health
Dr. Charles PT/PT
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