If you want to build stronger abs and oblique? Then you should add this side plank variation to your workout routine.
The side plank rotation also known as plank twist is a brilliant bodyweight exercise that helps you to develop the strength and stability of your core.
In this article, you will learn everything you need to know about:
- What is side plank rotation
- How to perform the plank twist correctly.
- You will also learn its benefits, how to avoid common mistakes.
- You will also learn some of the best alternatives of it.
What Is A Side Plank Rotation?
It combines your standard side plank with rotation into one move that will challenge your balance, tone up your waist, and strengthen your core.
It works your whole body by combining all the core actions you get from a traditional plank with some extra love for your shoulders and hips. Your obliques get hit doubly hard in this exercise.
Muscles Worked During side plank rotation
The side plank twist exercise develops core and shoulder strength & stability, and may even help improve spinal mobility.
- The primary areas affected are the obliques and back, including the erector spinae and the rectus abdominus, and the transverse abdominus.
- In addition, the move uses the serratus anterior, trapezius (traps), rhomboids, shoulder muscles of the upper body, as well as the gluteus maximus and Hip Flexors of the lower body.
Benefits of Plank Rotation Exercises
The rotation plank activates the deep abdominal muscles and helps to tighten and shrink your waistline. This exercise can help you improve balance, boost your endurance, and increase core strength.
To optimize these benefits, make sure that you’re doing this exercise in perfect form.
1. Strengthen the Core: When you perform plank exercises, you work all of the muscles that make up your core and gain all of the benefits that come with building a strong core.
2. Prevent muscle imbalances: The core of the body is conditioned by rotation side planks. When muscles on both sides of the body are equally developed, the result is better posture, more spinal support, and less lower-back pain.
3. Burn calories and fat: The rotation plank is a combination of strength and cardio exercise. It is a good way to burn calories and regulate your weight.
4. Versatile Exercise: The main advantage of it is that it is suitable for everyone, regardless of their fitness levels.
How to do Side Plank With Rotate
A step-by-step guide on how to do this.
- Get in a side plank position by lying on your right side on the floor with your left foot rested on your right foot and your left arm raised straight above you so that it’s perpendicular to the floor.
- Raise your body by placing your right forearm flat on the floor so that it’s perpendicular to your torso.
- Lift your torso until your right upper arm is straight underneath you, with your elbow bent 90 degrees and your forearm flat on the floor.
- In this position, only your right forearm and the outer side of your right foot are making contact with the floor.
- Reach under and behind your torso with your right hand, keeping your abs braced.
- Then repeat on the left side.
How to do Plank Rotation
Taking a twist from the front plank position stimulates the core and works the love handles.
While performing planks with rotations, consciously tighten your lower abs, flattening the muscles there and forcing them to align better.
- Starting position: Get into a push-up position with your arms straight and shoulder-width apart.
- Keep your back straight. Your feet should be wider than hip distance.
- Lift your left hand up, twisting it through your torso. Your pelvis will rotate, but keep it level.
- Stop the movement once both arms form a straight line, creating a “T” with your body.
- You can complete one rep by bringing your left-hand back to the floor and repeat this action on the other side.
- Do 8-12 reps to complete a set.
Tips For Doing Rotation Plank
The most important aspect of rotation planks is maintaining proper alignment.
- Warm up with a full-body loosening exercise, such as jogging or jumping rope, before your workout.
- Try to twist as far as you can. The goal is to twist until your chest is parallel to the ground.
- Avoid letting your hips sag during the exercise
- You should keep your body in a straight line when you do this exercise.
- Keep your abs and glutes tight throughout the movement.
How To Modify Plank Rotation
If you have not done the rotational plank on your own before, take it slow and follow the experts tips below–and remember, perfecting any exercise, especially one that requires strength and full-body balance, takes some time.
Make It Easier
If you are new to performing an elbow to knee plank rotation, you may want to apply a few modifications to make the exercise easier. One way to solve this problem is to improve the side plank.
Make It Harder
If you are looking for a more advanced variation to stimulate different muscle fibers in the core, then try weight rotational plank. But focus on form while doing the same.
Best Alternate of side plank with rotation
Side Plank Dips
The side plank dip is also known as the side plank hip raise exercise that you can do to target the obliques and outer thighs.
You can make the lying side hip raise exercise easier by bending your knees and supporting your lower body on the side of your foot instead of the side of your foot.
Make the exercise more difficult by putting a weight on your hips.
Rolling Side Plank
The rolling side plank is a core stability exercise that improves strength and endurance throughout the core, with an emphasis on the obliques. The exercise also increases strength in the lower back and shoulders.
The rolling—or side-to-side—plank involves switching between left and right side plank, with a brief forearm plank in between (whew).
Combining the three poses into one fluid movement works all of the muscles in your core and challenges your stability.
The Side Plank rotation is a good beginning core exercise that can also help you strengthen your back muscles and improve your posture.
It tones up muscles located all along your torso, thighs, hips, arms, and spine – all for a few minutes of work.
Know More About Abs And Oblique Training
- Side Plank: Benefits, Variations, Muscles used, Tips
- 18 Abs Exercises You Can Do at Home Without Equipment
- Plank Push up: Benefits, Muscles Worked, Alternate
- Most Effective Abs & Oblique Cable Exercises & Workout
- Integration Core Exercises Elicit Greater Muscle Activation Than Isolation Exercises
At Home OBLIQUE WORKOUT For Beginner To Get Stronger Abs (NO EQUIPMENT)
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