Today’s workout is short, sweet, and focused on one thing: trunk rotation.
Trunk rotation is important because dance, like many other sports, requires you to rotate through your core. Trunk rotation also helps with posture, spinal flexibility, range of motion, and even injury prevention.
The Trunk Rotation Circuit:
This circuit is less workout and mobility training. With that in mind, we recommend performing this circuit about 3 times through to fully warm up the spine and increase mobility. Another option is to use circuit one time through at the top of a longer ab workout.
LAYING KNEE ROTATIONS:
Kicking off this trunk rotation circuit are laying knee rotations. These are excellent for warming up the rotation of the spine.
They also happen to feel amazing.
Start in a supine position (lying on your back) on an exercise mat.
Keep your knees bent with your feet flat on the floor. Keep your shoulders and upper body firmly against the floor.
Then, outstretch your arms and press them into the floor to help with balance during the movement.
Now, brace your core by lengthening the spin, pulling the ribcage close, and drawing the belly button to the spine.
From here, slowly drop your knees to one side with control, working within your range of motion. Your feet will shift, but keep them on the floor.
Hold this position for 3 to 5 seconds.
Now, brace your core again, initiating from your core muscles to move your legs to the opposite side.
Hold for another 3 to 5 seconds.
Stay focused and breathe normally through the exercise.
*Perform 10 reps total (5 each side), then immediately move on to windshield wipers.*
WINDSHIELD WIPERS:
Lie on your back with your arms straight out to the sides.
Lift your legs and bend your knees at a 90-degree angle.
Now, rotate your hips to one side, without letting your legs touch the floor.
Lift your legs and return to the starting position.
Rotate the hips to the opposite side and repeat until the set is complete.
*Perform 10 reps (5 each side), then immediately move on to lunges with opposing twists.*
LUNGES WITH OPPOSING TWIST:
Ahh…the last exercise in the circuit, your spine and core should be starting to feel a bit warmer! Step forward with your right foot, lowering your body into a basic lunge position.
At the bottom of your lunge, twist your upper body to the right from your midsection toward your front leg.
As you do this, keep your core engaged, squeeze your glutes, and be careful not to rotate your knee.
Then, bring your upper body back to the center with a slow, controlled movement.
Step the right foot back and return to the starting position.
*Perform 6 reps per side (12 total) to complete the circuit.*
How will you work this trunk rotation circuit into your routine? No matter how you use it, I hope you begin to see the mobility and flexibility results you’re looking for! If you have any questions, shoot us a DM @dancerswholift on Instagram! We are happy to help you on your journey!
Want more workouts like this? Try these sweatier sessions: Lucky Number Seven: A Full-Body Workout Routine, Workout Wednesday: The Floor Workout, A Simple Workout: No Equipment Necessary
