Rotational abdominal exercises are one of the three types of moving abs exercises. The abdominal muscles account for spinal flexion, rotation and lateral flexion. Spinal flexion is bending your spine forward and lateral flexion is bending it sideways, but rotation involves twisting your spine. You can do this by rotating your upper body, lower body or both. The internal and external obliques are the main abs muscles utilized with rotational exercises.
Double Straight Legs to the Side
The double straight legs to the side is a lower body rotational abs exercise. You may bend your knees or keep them straight, but the straight-leg version is more challenging. Lie on your back with your arms extended on the floor at your sides. Squeeze your legs together and raise them straight toward the ceiling so your hips, knee and ankles are in line. You may bend your knees slightly if your flexibility or lack thereof makes it difficult for you to straighten your legs completely. Next, rotate your hips and legs to the right to lower both legs to the floor. Bring your legs back up to center and then lower them to the left.
Abdominal Rotation with Cable Machine
The abdominal rotation with cable machine exercise is a standing exercise that involves rotation of the entire body. A cable machine is used for resistance as you rotate away from the machine. Use the middle pulley and a rope handle. Stand in front of a cable machine to perform the exercise. Hold the handle with both handles and your arms straight at chest height. Turn your body to the right but keep your arms pointing straight toward the pulley. Bend your knees slightly and place your feet shoulder-width apart. Then, rotate your shoulders, arms and hips to the left as far as you can without moving your feet, except to lift your right heel and pivot on the ball of your right foot. Rotate back to the right to complete one repetition on the right side. Do the same number of reps on the left side.
Twisting Crunch
The twisting crunch works all muscles of your stomach through spinal flexion and rotation. The twisting crunch is performed lying on the floor. Lie on your back with your knees bent and your feet flat on the floor. Make fists with your hands and place your knuckles against your temples with your elbows bent and palms facing forward. Then, squeeze your abs and lift your head and shoulders toward your knees. Rotate to the left so your right shoulder comes toward your left knee. Don't bring your elbow forward to try to touch your knee. The elbows stay next to your sides. Lie back down flat and then lift back up and rotate to the right.
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