Rotational discs are a type of fitness equipment that strengthen your core by forcing you to work on an unstable surface. For core strengthening, you can do standing balance exercises and floor exercises on the rotational discs. The discs are made of a variety of materials including plastic and wood, and you can find them at sporting goods stores. Some gyms may also have rotational discs available for customer use. Consult your physician before starting an exercise program.
Standing Balance Exercise
Step 1
Put two discs next to each other, approximately three inches apart, on the floor. For less difficulty, put the discs on a solid surface such as tile or hardwood. For more difficulty, put the discs on a carpeted surface.
Step 2
Step onto the discs and attempt to stand upright without moving the discs. You will have to engage all of your core muscles, such as your hips, thighs and buttocks, as well as your abs and lower back to keep the discs stable.
Step 3
Graduate to standing on one foot, rising up on your toes or doing squats once you have mastered standing without rotating the disc.
Floor Exercises
Step 1
Lie face down on the floor with a disc under each palm, at shoulder level. Push yourself up into a plank, or the top part of a pushup. Engage your abs to maintain a straight line from your head to your heels.
Step 2
Prevent the disks from rotating as you hold the plank for up to 20 seconds. Lower yourself back down to the floor. Repeat three more times.
Step 3
Graduate to pivoting to a side plank or walking your hands out to the floor, then back onto the disc after you have mastered keeping the discs stationary.
Things You'll Need
- Rotational discs
References
- "Personal Trainer Manual"; American Council on Exercise; 2008
- "Physiology of Sport and Exercise" Dr. Jack H. Wilmore, et al.; 2007
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