Video Demonstration

Use this lift to strengthen and sculpt your waist.

The Rotating Plank is another name commonly used for this exercise.

This article will cover how you do the Rotating Plank with video, image and a written step by step description on how to do it.

Its difficulty level, optional and required equipment, the muscles that get worked.

The Benefits you get from doing it, and some training tips to make sure you get the most out of doing this exercise.

This lift is made up of 2 different planks.

The Traditional Plank and the Side Plank. Before attempting this exercise, you should be able to perform both versions.

You can set your body at the top of the push-up position (arms fully extended) or with your elbows planted on the floor when you do this exercise.

Rotating Plank How to Guide

Image Example

Traditional Rotating Plank

woman performing the Rotating Plank https://www.getstrong.fit/Plank-Rotation-How-To-Exercise-Guide/Exercises

Step by Step Description

Step 1: Move to the floor lying face down. Put the palms of your hands flat on the floor with the fingers extended forward. Your palms should get placed in line with the shoulders. Spread your feet, so they are approximately shoulder width apart and press your toes into the floor.

Tip

If you use the dumbbell variation, you need to keep your wrist stiff to protect your joints.

Step 2: Press your body up. Have your arms almost entirely extended and the torso and legs off of the floor. You are now in the starting position.

Step 3: Exhale and keep your arm straight with only a slight bend at the elbow. Move your right hand up towards the ceiling by twisting/rotating to the right through your entire torso.

Step 4: Inhale and slowly twist and lower your hand back to the floor under the shoulder. Now repeat the same action with your other arm while twisting/rotating in the opposite direction.

You have now completed one repetition of the Rotating Plank. Repeat for the desired number of reps.

Elbow Rotating Plank

man performing the Elbow-rotating-plank https://www.getstrong.fit/Plank-Rotation-How-To-Exercise-Guide/Exercises

Difficulty Level

The Rotating Plank is an intermediate difficulty level exercise.

You should have a solid technique with the traditional plank and the side plank before attempting this variation.

Equipment Required

This exercise gets classified as a calisthenics (body weight) exercise. So you do not need any equipment to perform it.

You can use equipment to make it more difficult if you are looking for more of a challenge.

Strap a weighted vest to your body or hold dumbbells in your hands to increase the difficulty.

Titan makes a great weighted-vest that allows you to strap as much as 100 lbs to your body.

Muscles Worked

The primary muscles worked when you perform this lift are the Obliques, Shoulders, Lower Abs and the Upper Abs.

The secondary muscles used by this lift are your Quadriceps, Glutes, Lower Back, Chest and the Triceps.

Use the Top of Push-Up position to place a higher focus on your shoulders and triceps.

If you put your body in the bottom plank position (where your elbows are on the floor), the primary focus is on your core muscles.

If you want to increase the difficulty and get the benefits that both variations have to offer. Use the top of the Push-Up position and a step, chair or weighted bench to place your feet on.

Having your feet elevated will also place a higher percentage of your body weight on the shoulders and triceps.

Since your body is level instead of at an incline, you also get strong core activation.

Benefits of Plank Rotations

Because of the movement used in this exercise, you will need to sense the location and orientation of your rotating body (commonly referred to as proprioception).

The proprioception effect from the Rotating Plank will help you to improve your motor coordination skills, flexibility, and balance.

This rotating used will also cause your body to increase its neuromuscular (affecting both nerves and muscles) control to maintain balance through the twisting transitions.

Training Tips

Contract your abs like you are bracing for a punch. Focus on flattening the muscles in your lower stomach to help align them better.

Keep your body in a straight line from your shoulders to ankles when you are doing this exercise. Your pelvis should stay level with the floor.

Stop doing the exercise if you experience any pain in your shoulders. The most common cause of shoulder pain is not having your arm directly in line with the shoulder.

  • Alternate Exercises

  • Rotating Push-ups
  • Side Plank Hip Lift

Inclosing

Having a strong core is important and has many benefits. From reducing your chance of back injury to improving your aesthetics(how you look) and athletic performance.

Static planks (no movement) will only take your core development so far. If you can hold the traditional plank for over 60 seconds, you should be using variations of the plank.

Since you do not need any equipment, it is a useful exercise to use at home. As long as you have enough room to lie down, you can use this exercise.


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