Oblique Plate Twists - Abs Exercise Guide with Photos
Exercising your core muscles is necessary to support
your physical health. All you need to do is follow a proper abdominal
workout routine for this. However, following the same workout day
in and day out can be a little boring. Adding different equipment
or weights to an exercise can spice up your workout routine and
make it fun and interesting. Oblique plate twists are one the most
effective core exercises to strengthen your abdominal muscles. With
the help of a dedicated cardio program and a healthy diet, you can
achieve excellent results in getting a lean and sexy stomach. In
this exercise, the only thing you will need is a weighted plate.
Exercise Instructions: Sit on the floor
on a mat and hold a weight plate with both hands out in front
of your abdominals with your arms slightly bent. Lean back
slightly with your upper body and elevate your legs off the
floor. Rotate from side to side and touch the plate on the
floor on either side. Remember to contract your midsection
throughout the entire exercise as you twist from side to side.
Muscles Targeted: Strong abdominal muscles are great for
functional daily movements like picking up your child or moving
heavy things. This is an ideal core exercise as all major core stabilizers
are involved during the performance of this exercise. This rotational
exercise primarily targets all your abdominal muscles, with an emphasis
on your oblique muscles. Moreover, it also works on your lower back
and hips as you rotate your body and targets your shoulders and
arms as well, depending upon the weight of the plate that you are
Why This Exercise is Important: During oblique plate twists
your rectus abdominis, and back muscles must work together in order
to support your spine, while your rib cage is rotating. This process
helps in strengthening and tightening your abdominal muscles, especially
the oblique muscles and rectus abdominis. These muscles are part
of your core and they are primarily responsible for twisting and
bending movements. By making these core muscles stronger and tighter
helps in maintaining movement in the trunk of your body, which is
necessary for physical health and fitness. This exercise also has
sports applications for athletes playing football, basketball, golf,
baseball and tennis.
Things To Avoid: Select the correct weight for the plate
that you are going to use before starting this exercise. If you
are a beginner, you can begin with using a plate with minimum weight.
You must remain cautious with the weight if you have shoulder problems.
You must make sure to keep your motion fluid and slow in order to
avoid any back injury. Always remember to rest between sets to allow
for recovery. If you are not comfortable performing it on the floor,
you can use an exercise mat for extra comfort. Don't just focus
on one side, instead perform this exercise equally on both sides
to get the best results.
Reps and Sets: Rotating your rib cage towards the right,
then waiting in that position for a second or two and subsequently
twisting all the way back towards left completes one repetition
of this exercise. You can begin with doing 2-3 sets of 10-12 reps.
As you get more comfortable with this exercise, you can increase
the amount of reps to 15-20 or do the exercise for a set period
of time, like 30-60 seconds before stopping. Make sure you do this
exercise with proper technique and form at all times in order to
place maximum tension on the core muscles and to avoid injury. Perform
this exercise 2-3 times per week and eat a balanced diet in order
to get the best results.
Other Exercises To Use: This exercise itself is a variation
to traditional oblique twists or Russian twists. You can remove
the weight plate to cut the resistance or add more weight in the
form of a dumbbell or other weights to increase the level of difficulty.
You can also use a kettlebell or a medicine ball and twist your
upper body by applying the same technique. There are other exercises
you can use which target the oblique muscles very well also. These
include bicycle crunches, barbell side bends and oblique decline
crunches. Mix up your exercises with each abdominal workout to achieve
the best results. View our extensive database
of exercise guides for a comprehensive list of exercises that
target the abs.