Plate Twist

A intermediate strength exercise for the abs, done with a other equipment.

Main muscles: Abs
Equipment: Other equipment
Level: Intermediate
Type: Compound
Movement: Pull

How to do the Plate Twist

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.
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.
Move the plate to the left side and touch the floor with it. Breathe out as you perform that movement.
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.
Repeat for the recommended amount of repetitions.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Plate Twist

Questions

What muscles does the Plate Twist work?

Mainly the abs.

Is the Plate Twist good for beginners?

It's rated intermediate. Beginners can build up to it with Otis-Up first.

What can I do instead of the Plate Twist?

Good alternatives that train the abs: Ab Roller, Otis-Up, Suspended Fallout or Weighted Sit-Ups - With Bands.

How many sets and reps of the Plate Twist should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).