Build Core Strength with Plank Hip Twist

Plank Hip Twist

Rep Range

Time Based

Hints

Starting in a plank position with your forearms on the ground, ensure your elbows are aligned directly below your shoulders and your body forms a straight line from your head to your heels. Keep your core engaged throughout the movement. As you initiate the hip twist, rotate your hips to one side, almost allowing them to touch the ground. At the same time, allow a slight tilt of the upper body and lower body. The rotation should be controlled, primarily driven by your obliques. Ensure that your feet remain parallel and close to one another, avoiding stacking them. Your shoulders should remain level and firm, resisting any sagging or over-tilting.

Common Mistakes

Avoid arching or sagging the lower back, which could place strain on the spine. Ensure the rotation is smooth and controlled. Using momentum could decrease the effectiveness of the exercise or increase the risk of injury. It's also essential to ensure the feet remain close together and don't stack to maintain proper alignment and engage the right muscle groups.

Breathing

As you twist your hips to one side, exhale deeply, emphasizing the contraction in your obliques. Inhale as you return to the center position, and exhale again as you rotate to the opposite side. Consistent breathing will aid in maintaining rhythm and supplying continuous oxygen to the muscles.

Muscle Focus

Primary Muscles

Core

Secondary Muscles

Lower Body, Lower Back

Tertiary Muscles

Rhomboids, Latissimus Dorsi, Traps, Triceps, Shoulders