The plank twist is a great move to incorporate into your workout to develop your core and obliques. This bodyweight exercise requires no equipment and can be done in the comfort of your own home. This article will go over how to do a plank twist step by step.
How to Do a Plank Twist
Step 1: Get into Plank Position
To start, get into the plank position by placing your elbows directly under your shoulders with your feet together and your weight supported on your toes and forearms.
Engage your core by exhaling and drawing your belly button in and upwards towards your spine while keeping your core engaged. It is your starting position.
Step 2: Twist to Tap the Side of Each Hip on the Floor
Next, twist to tap the side of each hip on the floor in a fluid, controlled motion. Twisting to both sides equals one rep. Repeat for the desired number of reps.
Step 3: Keep Your Back Flat During the Twisting Motion
Throughout the entire twisting motion, your back should remain flat. Never put unnecessary stress on your spine by arching or rounding your back.
Step 4: Repeat for the Desired Number of Reps
Repeat the exercise for the desired number of reps. Start with 10 reps on each side and work your way up as you get stronger.
Benefits of the Plank Twist
The plank twist is an excellent exercise that offers numerous benefits for your body. Here are some of the significant benefits of the plank twist:
- Strengthens Core Muscles: The plank twist is an effective exercise that targets your core muscles
, including rectus abdominis, obliques, and transverse abdominis. These muscles aid spinal stabilization, posture improvement, and lower back protection. - Improves Balance and Stability: The plank twist requires you to balance your body weight on your forearms and toes while rotating from side to side. You’ll succeed more in other endeavors due to your enhanced balance and stability.
- Boosts Metabolism: The plank twist is a dynamic exercise that engages multiple muscle groups at once, which can help increase your metabolic rate. An increase in metabolic rate has been linked to more significant caloric expenditure, which aids in both shedding excess pounds and keeping them off.
- Increases Endurance: The plank twist is a challenging exercise requiring strength and endurance. Regular practice can increase your muscular endurance, allowing you to perform other physical activities with greater ease and less fatigue.
- Enhances Coordination: The twisting motion in the plank twist requires coordination between your upper and lower body. It can improve your overall coordination and motor skills, making you more adept at other physical activities.
- Improves Spinal Mobility: The twisting motion in the plank twist helps improve spinal mobility by engaging the muscles that support and move the spine. It can lead to a better range of motion and reduced back pain or injury risk.
- Engages Mind-Muscle Connection: The plank twist requires focus and concentration to perform properly. It can help improve your mind-muscle connection, allowing you to engage better and activate the targeted muscles during other exercises.
Overall, the plank twist is a versatile and practical exercise that offers your body a wide range of benefits. If you make this an ongoing part of your fitness regimen, you will see significant improvements in your health and fitness.
Tips for a Successful Plank Twist
Here are some tips to keep in mind to help you perform the plank twist effectively and safely:
- Engage Your Core: The plank twist is a core exercise, so engaging your muscles throughout the entire movement is essential. Keep a straight line from your head to your heels by drawing your belly button toward your spine.
- Keep Your Hips Steady: It’s easy to let your hips sag or lift during the plank twist, but this can strain your lower back unnecessarily. Keep your hips in line with your shoulders the entire time.
- Pivot on Your Toes: To perform the twisting motion, pivot on your toes instead of your knees. It will help engage your core and oblique muscles more effectively.
- Control the Movement: The plank twist should be performed in a controlled manner. Avoid jerking or twisting too quickly, as this can cause injury. Instead, move slowly and deliberately to engage your muscles fully.
- Breathe: Remember to breathe during the exercise. Please take a deep breath as you twist to one side, then let it out as you twist to the other.
- Start Slowly: If you’re new to the plank twist, start with a few repetitions and gradually work your way up. Focus on proper form and control before increasing the intensity.
- Listen to Your Body: Immediately stop if you experience pain or discomfort while working out. If you experience pain, stop the activity and consult a medical professional.
By following these tips, you can perform the plank twist safely and effectively, maximizing the benefits for your core and oblique muscles.
Video: How to Do Plank Hip Twists
In this video, Ashley Wingate demonstrates how to perform the exercise with proper form and technique, making it accessible for beginners while still providing a challenge for more advanced fitness enthusiasts. With just a few minutes a day, you can add this exercise to your routine and start seeing results in no time.
Conclusion
The plank twist is a fantastic workout to incorporate into your program to improve your core and obliques. Remember to keep your core engaged and your back flat, and use your feet as the pivot point for the twisting motion. Go at a modest pace, to begin with, and gradually increase it as your strength increases. With consistent practice, you’ll soon be on your way to a more robust and stable core.