Rotation of the core with the Sand-Pad
- Degree of Difficulty 60% 60%
- Hold the Sand-Pad with nearly extended arms in front of your body.
- Rotation of the trunk to one side.
- Rotation of the trunk to the other side.
- Try to stand upright with your feet shoulder-wide to have a stable standing position. Your toes are pointing to the front. Hold the Sand-Pad with nearly extended arms in front of the chest.
- Move the Sand-Pad only via rotation of the trunk or the abdominal muscles to one side. The angle between shoulder and arms should not change at any time. Your back should maintain a straight position. You follow the moving of the Sand-Pad with your eyes.
- Move from one side to the other side in a controlled way.
Try to only rotate your core and try to be as static as possible in hip and shoulders.
Additional exercise instructions
In the Sand-Pad exercise Rotation you turn the Sand-Pad from side to side. This exercise improves your abdominal muscles in a very effective way.
Related Sand-Pad exercises
The Sand-Pad exercise Siderotation strengthens all core muscles with focus on the lateral abdominal muscles. The Siderotation is a very dynamic exercise and therefore very effective for a warm-up program.
The Sand-Pad exercise Sidestaby strengthens all core muscles and mainly the lateral part of the abdominal muscles and the hip muscles.
The Sand-Pad exercise Balanced Legs stimulates a growth of the abdominal muscles. During the exercise you need to keep balance and therefore you also train the lateral abdominal muscles. The dynamic spreading and squatting of the legs leads you to different loads on the abdominal muscles.
The Sand-Pad exercise Crunch is a typical exercise to train the abdominal muscles. The higher the weight of the Sand-Pad, the higher the tension in the abdominal muscles.
In the Sand-Pad exercise Recrunch Slide you use the Sand-Pad as a slide on a smooth floor. Because of the bending and stretching of the legs in the push-up position, this exercise activates many core muscles. While bending the legs the abdominal muscles, the hip flexors and thigh muscles are activated.
In the Sand-Pad exercise Sit-up you use the Sand-Pad as an additional weight. The difficulty raises when you hold the Pad with your arms extended.