How to Exercise a Rotational Disc for Core Strengthening

Measuring 11 inches in diameter and resembling the Lazy Susan serving dish you'll find in grandma's cupboard, the rotational disc features a stable stable, circular base, connected to a top disc, which rotates 360 degrees. Originally used for therapeutic, standing, external hip rotation exercise, the discs eventually found their way into mainstream fitness venues, where instructors discovered their core-training benefits. The discs facilitate two types of core training. Rotating exercises engage the core muscles called the internal obliques. Anti-rotational exercises engage the other deep core stabilizing muscles, which help you maintain a centered alignment, and prevent twisting movements.

Instructions

  1. Standing Rotation

    • 1

      Stand upright, with each foot at the center of each rotational disc. Wrap your arms around a stability ball so that it aligns with your body's center.

    • 2

      Inhale to prepare. Exhale, draw your belly in, stabilize your upper body, and swivel your feet, knees and hips to the right. Inhale and return to center, Exhale and repeat to the left. Do 10 reps for each side.

    • 3

      Stabilize your lower body by contracting your abs and glutes. Inhale to prepare. Exhale and rotate your upper body to the left. Inhale and return to center. Exhale and repeat to the right. Do 10 reps for each side.

    • 4

      Inhale to prepare. Exhale and twist your hips to the right and your upper torso to the left. Return to center and switch sides. Do 10 reps for each side.

    • 5

      Take your left foot off the disc. Place it slightly behind you, with your weight on the front of your foot. Hold the stability ball with your left arm, bringing it up to shoulder height. Raise your right arm to the side at shoulder level.

    • 6

      Push your left foot along the floor for momentum. Swivel your right foot, and do a full turn to the right. Keep you core muscles engaged. Perform only as many reps as you can with proper form.

    Anti-Rotational Leg Pull

    • 7

      Sit in an upright position with your legs extended and both heels on top of one rotational disc. Place your hands on the floor near your hips, with your fingers facing outward.

    • 8

      Inhale to prepare. Exhale, contract your abs and glutes, and lift your hips from the floor.

    • 9

      Stay in the position and lift your right leg off the disc. Go only as high you can while maintaining alignment and preventing the disc from rotating. Repeat with the left leg. Do as many reps as you can perform with proper form.