The plank with a twist is a useful exercise for working out the muscles of the whole body

Many people know about the usefulness of the usual plank. But with regular training, the effect of the standard exercise becomes less. Then you should start looking for modifications, new techniques and interesting complications. One of these is the plank with a twist. This type of plank helps to develop strength and endurance of the body, and also activates the work of other muscle groups. Let’s take a closer look at why you should add the plank with a twist to your workout.

Expert trainer of the gym of the Pride Fitness chain of fitness clubs

“The plank with a twist is an effective exercise for the body and more.”

Benefits of the plank with a twist

The plank with a twist is a complex exercise that involves many muscle groups. It perfectly develops the abs, especially the rectus abdominis and transverse abdominis, and also provides a load on the oblique muscles. In addition, the exercise trains shoulder and back muscles, muscles of the hip joint, gluteal muscles and the front surface of the thigh. That is, the whole body is affected at the same time: from the shoulder girdle to the legs.

How to perform?

Plank with rotation should be added to the training, if you can stand for at least a minute in a standard plank without rotation. There are several techniques of execution, among which are the classic, that is, from the straight position of the bar, and lateral, a slightly more advanced and complex variant, performed on one side. Let’s consider both.

Classic technique

• Take the plank position on straight arms, brushes under the shoulders, feet standing on socks. You can also perform and from the plank on the elbows, then a little more tense the shoulder muscles. In this position, the elbows are under the shoulders, the brushes are turned with palms in the floor. The body is a straight line from head to heels, the body is tense.
• From the chosen position, inhale and pull your right arm off the floor and extend it to the side.
• Start turning the body to the right until the right arm becomes perpendicular to the floor and is in line with the left shoulder. At this point, the torso and legs also form a straight line.
• Turn the body back to the starting position.
• Perform the required number of repetitions first on one side and then on the other.

To begin with, do 5-10 repetitions, over time you can increase the number of repetitions.

Side plank technique

• Take the side plank position with the right hand/elbow, choose the variant that suits you in terms of difficulty. The elbow/brush is strictly under the shoulder. Legs extended in a straight line. The left foot rests on the right foot or is set forward to create a more stable position. Body – straight line from heels to head, gaze is in front of you.
• Extend the left arm out to the side and up so that it is in the same plane as the right shoulder.
• As you exhale, bend the left arm forward, then bring it under the body, moving the upper part of the body into a straight plank position. Try to keep your legs still.
• Return to the starting position.
• Perform the required number of repetitions first on one side and then on the other.

To begin with, do 5-10 repetitions, over time you can increase the number.

Mistakes and ways to avoid them

One of the most common mistakes when performing the plank with a twist is lowering the pelvis too much or lifting it up. To avoid such mistakes, it is important to maintain a straight line from head to heels throughout the exercise and to control the tension in the body.

Deviation from the correct technique can also be caused by too fast a pace. In this case you will perform the exercise by inertia, often with deviation of the body and changing its correct position. It is better to do less and slower, but with the correct technique, than more and faster, but at the same time to harm yourself.

Contraindicações

Exercise is not recommended for people with injuries or diseases of the shoulder joint, as well as in the presence of back pain or medical restrictions on the performance of rotary movements. These include the presence of osteochondrosis, hernia, pregnancy or postpartum period. During recovery after surgery, it is also better to limit yourself in training.

Exercise-equivalents

Of course, a complete replacement of the exercise is impossible, but if for some reason you can not perform the plank with a twist, there are alternative exercises for the abs and the body. For example:

• classic plank;
• the “walking” plank;
• side bends from a seated position;
• “bicycle.”

Training is a complex process that allows you to keep your muscles toned and come to a healthy and beautiful body. By supplementing your list of exercises with new elements, you not only make the exercises more interesting, but also get closer to the result.