The one type of movement you should include in your workouts to boost core strength and stability

In daily life, we move our bodies in three planes of movement:

• The saggital plane, which includes forward and back movements such as squats and deadlifts
• The frontal plane, which are side-to-side movements such as side lunges
• The transverse plane, which includes internal and external rotation.

The third plane, transverse, is often overlooked in training plans but it's important to practice.

Rotational exercises train your body to turn efficiently by engaging the obliques (side abs).

Whether you’re swinging a golf club, hitting a tennis ball or just reaching for your seatbelt, you’re using rotational strength.

When I saw this Instagram post by physiotherapist Tayla Rose, I was inspired to create a workout using some of my favorite rotational moves.

Scroll down to see the routine and to give it a try.

How to do my rotational workout

All you need for this workout is a single dumbbell at a medium weight. Choose a lighter weight if you're new to these moves.

Rotational lunge

Sets: 3 Reps: 8-10 each side

• Stand tall with your hands on your hips and step forward into a lunge, lowering your back knee towards the floor.
• Hold the position as you rotate your torso to the left, then come back to center, before rotating to the right.
• Push through your front foot to come back to standing.
• Repeat the movement, lunging forward with the opposite leg.

Dumbbell woodchop

Sets: 3 Reps: 5 each side

• Stand with your feet shoulder-width apart holding a dumbbell with both hands, arms straight down.
• Rotate your torso to one side, raising the dumbbell up over your shoulder.
• Lower your arms, rotating to the other side, until the dumbbell is across your hip.
• Complete the repetitions on one side, then switch sides.

Russian twist

Sets: 3 Reps: 8-10

• Sit down with your knees bent and feet on the floor.
• Lean back slightly, hands in a prayer position, core engaged.
• Twist to one side, tapping your hands to the floor. Rotate the other side and repeat. That’s one rep.
• Make it harder by lifting your feet off the floor or tapping a dumbbell to the floor.

Don’t forget to warm up and cool down at the end of the workout.

Why you need to do rotational movements

Physical therapist and personal trainer Christynne Helfrich from Hinge Health says: "It’s important to include rotational exercises in your fitness routines because they are extremely functional.

"Think about how you lift your carry-on suitcase or how you pick up and play with your kids. Chances are there are rotational forces at play."

Mirroring these movements in your workouts will ensure you can do them safely, without the risk of injury, in real life.

Rotational exercises can also help strengthen your core, which Helfrich explains has many benefits.

"Your core is involved in so many different movements, like balancing, walking and carrying groceries," she explains. "A strong core allows for more stability in our daily lives."