My Favourite client ever (my daughter Alexis) demonstrating an excellent exercise for strengthening the core and toning the upper body. The ViPR Core Rotation is great for anyone who plays ANY sport or just looking to improve muscle tone. The ViPR is ideal for this exercise as it allows the grip to be off center allowing for mechanical disadvantage which works the muscles involved more effectively. If you do not have a ViPR available, you can also use a Bodybar (weighted bar), dumbbell or kettlebell.
PRIMARY MUSCLES TARGETED
Abdominals
Obliques
Erector Spinae
Chest
Back
Shoulders
STABILIZER MUSCLES
Hamstrings
Quadriceps
Calves
Abductors (Outer Thigh)/Adductors (Inner Thigh)
Hip Flexors/Extensors
SET UP FOR THE ViPR CORE ROTATION
- Chose a ViPR that is an adequate weight to be challenging while maintaining proper form.
- Grasp the ViPR with your right hand on the open end while grasping the back handle opening with your left hand (As seen in the photo) while holding the ViPR at your waist.
- Kneel on the floor with your right knee bent 90 degrees in front of your body holding the ViPR at your left hip.
- Be sure to keep your chest high and back straight throughout the entire range of motion.
- Try to maintain your torso in an upright position.
EXECUTION OF ViPR CORE ROTATION
- Rotate at the waist bringing the ViPR from your left hip up and over your right shoulder in a rotary motion.
- The ViPR should be in a horizontal position at both the start position at the hip and the finish position over the shoulder.
- Contract the abdominal muscles throughout the full range of motion to support the lower back and ensure you maintain your torso in an upright position throughout the entire range of motion
- Be sure to maintain proper alignment throughout the entire movement.
- Avoid leaning forward but rather focus on rotating through the waist.
- Repeat for the other side.
TIPS
- Maintain proper form, ensure the motion is slow and deliberate controlling the ViPR through the entire range of motion.
- I DO NOT recommend this exercise for anyone who has a pre-existing back or shoulder condition.
- This exercise is excellent for any fitness level.
- Start slow and with low reps to prevent strain.
**Do not attempt this exercise if you have a pre-existing orthopedic issues!
***Consult your physician before attempting this or any other fitness program to ensure you are in good health and able to complete strenuous activity. Contact myself or a Certified Personal Trainer for a demonstration and to ensure your form is correct.