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Exercises › Abs › Plate Twist

Plate Twist

Plate Twist is an intermediate compound exercise that mainly works your abs.

💪 Abs🏋️ Other📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Plate Twist: starting position
Starting position
Plate Twist: end position
End position

How to do the plate twist

  1. Lie down on the floor or an exercise mat with your legs fully extended and your upper body upright. Grab the plate by its sides with both hands out in front of your abdominals with your arms slightly bent.
  2. Slowly cross your legs near your ankles and lift them up off the ground. Your knees should also be bent slightly. Note: Move your upper body back slightly to help keep you balanced turning this exercise. This is the starting position.
  3. Move the plate to the left side and touch the floor with it. Breathe out as you perform that movement.
  4. Come back to the starting position as you breathe in and then repeat the movement but this time to the right side of the body. Tip: Use a slow controlled movement at all times. Jerking motions can injure the back.
  5. Repeat for the recommended amount of repetitions.

Muscles worked

Primary: Abs

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Plate Twist alternatives

Exercises that train the same main muscle, including options with other equipment.

CocoonsBodyweight · BeginnerLandmine 180'sBarbell · BeginnerSpell CasterDumbbell · BeginnerCable Judo FlipCable · BeginnerKettlebell WindmillKettlebell · IntermediateAb Wheel RolloutOther · Intermediate

FAQ

What muscles does the plate twist work?

It mainly works your abs.

How many sets and reps of plate twist should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the plate twist good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More abs exercises →