Plate Twist

Obliques, absWeight Plate

A seated core exercise targeting the obliques and rectus abdominis. Builds rotational core strength and improves trunk stability under load.

How to do it

1Sit on the floor with knees bent, lean your flat back back slightly, and hold a weight plate with both hands in front of your chest.

2Lift your feet off the floor to balance on your sit bones, or keep your heels lightly grounded for stability.

3Slowly rotate your torso and plate to the right, keeping your shoulders down and chest up.

4Return to center and smoothly rotate over to the left side in one fluid motion.

5Keep alternating sides with complete control without rounding your lower back.

Common mistakes

Slouching and rounding your spine, shifting stress off your abs onto your lower back.

Moving only your arms instead of rotating your torso, missing the oblique activation.

Rushing the rotation and swinging your legs side to side to cheat the movement.

Breathing

Exhale as you twist to each side; inhale as you pass through center.

Make it harder or easier

To regress, keep your heels on the floor and use a lighter plate or bodyweight.

To progress, raise your shins parallel to the floor or extend your legs out at an angle to increase the lever arm.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.