How to: Plank Rotation
Primary Muscles Used:Abs, Obliques
Exercise Families:Trunk Rotation
- Start by placing your forearms (wrist to elbow) firmly on the mat, ensuring that your elbows are directly below your shoulders. Your forearms should be crossed under your chest with your right fist in front of your left elbow and your left fist behind your right elbow. Extend both legs behind you and elevate your hips off the mat, resting on the balls of your feet. Brace your abdominals and ensure that your spine remains in a neutral position. This is your starting position.
- Shift your weight to your left side, release your right forearm and extend your arm upwards. At the same time, turn your torso to face the long edge of your mat, ensuring that you draw up through your obliques to keep your hips elevated. Lower your right arm and untwist your torso to return to the starting position. You should feel tension in your shoulder and core throughout this movement.
- Repeat on the other side and continue alternating between sides for the specified number of repetitions or time. Maintain control of your breathing throughout.
Alternative Exercises for No Equipment
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.