Plate Twist

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

Role	Muscles
Primary	abs
Equipment	other equipment
Difficulty	intermediate
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

3/4 Sit-Up Bodyweight Air Bike Bodyweight Bent-Knee Hip Raise Bodyweight Bottoms Up Bodyweight Butt-Ups Bodyweight Cocoons Bodyweight

Easier than the Plate Twist

Same movement pattern, lower entry difficulty — work up from here.

3/4 Sit-Up beginner · Bodyweight Air Bike beginner · Bodyweight Bent-Knee Hip Raise beginner · Bodyweight

Harder than the Plate Twist

Hanging Leg Raise expert · Bodyweight Hanging Pike expert · Bodyweight Bent Press expert · Kettlebell

Superset the Plate Twist with

Opposing lower back work — alternate sets without extra rest.

Hyperextensions (Back Extensions) lower back Barbell Deadlift lower back Hyperextensions With No Hyperextension Bench lower back Weighted Ball Hyperextension lower back

Common questions

What muscles does the Plate Twist work?

The Plate Twist primarily works the abs. 3/4 Sit-Up, Ab Roller, and Air Bike train the same muscle, across 9 equipment types.

What equipment do you need for the Plate Twist?

The Right Equipment. Without the right equipment, 3/4 Sit-Up, Air Bike, and Bent-Knee Hip Raise train the same muscle, and 45 of the catalogue's options for this muscle need no equipment.

Is the Plate Twist suitable for beginners?

It is rated intermediate. Start with 3/4 Sit-Up, Air Bike, and Bent-Knee Hip Raise and work up.

Where should the Plate Twist go in a workout?

Early — the Plate Twist is compound, working 1 muscle group, so run it first or second while you are fresh, then superset Hyperextensions (Back Extensions) and Barbell Deadlift later.

Similar exercises

3/4 Sit-Up Bodyweight Ab Roller Other Equipment Air Bike Bodyweight Barbell Ab Rollout Barbell Barbell Ab Rollout - On Knees Barbell Barbell Rollout from Bench Barbell