Front Plank With Twist 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Front Plank With Twist is a bodyweight exercise that primarily targets the abs while engaging the obliques as a secondary muscle group. Starting from a forearm plank position, it requires maintaining a straight and stable body alignment while twisting the torso side to side, reaching one arm toward the ceiling with each rotation. This movement challenges core stability, enhances rotational strength, and improves overall abdominal and oblique activation without the need for any equipment.
How to Perform
Begin in a forearm plank, ensuring your elbows are aligned under your shoulders and your body forms a straight line from head to heels.
Tighten your abdominal muscles and maintain a stable core throughout the movement.
Rotate your torso to one side, lifting the corresponding arm toward the ceiling while keeping your hips as square as possible.
Return your arm and torso to the starting plank position.
Repeat the twist on the opposite side, maintaining control and steady breathing.
Continue alternating sides for the chosen number of repetitions, focusing on smooth, deliberate motions to maximize oblique engagement and core stability.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your body aligned from head to heels, forming a straight plank position.
Activate your abdominal muscles and hold them tight during the entire exercise.
Turn your torso gently to each side, controlling the motion to protect your lower back.
How Not to Perform
Don’t let your hips sag or lift too high, as it reduces core engagement and strains the lower back.
Don’t twist your torso too quickly or forcefully, which can cause injury and reduce oblique activation.
Don’t let your shoulders collapse or shrug toward your ears, which shifts tension away from the core.
Don’t bend your elbows or shift weight unevenly, which compromises stability and efficiency.
Don’t hold your breath; failing to breathe properly can decrease performance and increase tension.
Don’t swing your legs or use momentum to rotate, as it takes focus away from the abs and obliques.
Don’t lock your neck; keep it neutral to avoid strain.
Don’t perform with a rounded or arched back, which can cause spinal discomfort and reduce core activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
