Waist Exercise · Body Weight

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Front Plank With Twist

Adding a rotation to a plank — reaching one arm under the body and twisting — brings the obliques into what's otherwise an anti-extension core exercise. The twisting has to stay controlled; a fast, momentum-driven rotation defeats the point of a plank, which is steady tension rather than speed.

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Category

Waist

Equipment

Body Weight

Target

Abs

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Front Plank With Twist

1. Get into a high plank with your hands positioned directly beneath your shoulders and your body forming a straight line from head to heel.
2. Tighten your core and glutes to keep the position stable.
3. Twist your torso to the right, raising your right arm up toward the ceiling.
4. Keep your hips and legs steady throughout the rotation.
5. Hold briefly, then rotate back to the plank position.
6. Perform the same twist on the left side.
7. Keep alternating sides for the desired number of repetitions.

Technique & Form Tips

Focus on trunk flexion, rotation, or anti-movement stability as required by your specific variation. Maintain the suggested pelvic and spinal orientation to keep tension focused on the abdominal area throughout each repetition or hold.

Common Mistakes to Avoid

• Pulling the neck: For crunch variations, avoid pulling the head forward with your hands; follow the demonstrated arm and head position.
• Lower back arching: Keep the spine controlled to prevent the lower back from hyperextending under the load.
• Excessive speed: Perform movements with deliberate control rather than relying on rapid, bouncing motions.

How to Breathe During This Exercise

Maintain a steady breathing rhythm during the effort.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Front Plank With Twist mainly targets your Abs, with your Obliques helping support the movement, along with your Shoulders.

More Waist Exercises

3/4 Sit-Up Body Weight · Abs 45° Side Bend Body Weight · Abs Air Bike Body Weight · Abs Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell · Abs

Featured in Curated Workouts

Train the Front Plank With Twist with structured progression in these complete workout routines:

Level 2 · Intermediate 30 Min · ~280 kcal

Titan Calisthenics Full Body Circuit

3 Days/Wk · 8 Wks · 30 Min · ~280 kcal

High-intensity bodyweight strength circuit engineered for relative upper and lower body power with zero equipment.

Bodyweight Circuit PectoralsTricepsUpper Back

+1

5 Movements

5 Exercises · 4 Rounds Start Workout →

Level 1 · Beginner 15 Min · ~150 kcal

Iron Core 15-Minute Ab Sculpt Routine

4 Days/Wk · 6 Wks · 15 Min · ~150 kcal

Targeted abdominal and anti-rotation circuit building trunk stability, deep core endurance, and abdominal definition.

Bodyweight Circuit AbsObliquesHip Flexors

4 Movements

4 Exercises · 3 Rounds Start Workout →

Level 1 · Beginner 15 Min · ~110 kcal

Dynamic Morning Joint Mobility & Flow

5 Days/Wk · 12 Wks · 15 Min · ~110 kcal

15-minute awakening routine to relieve stiffness, mobilize hips, and activate the core.

Bodyweight Flow / Circuit Hip FlexorsSpineAbs

4 Movements

4 Exercises · 2 Rounds Start Workout →

FAQ

What muscles does the Front Plank With Twist work?

The Front Plank With Twist mainly works your abs. It also helps strengthen your obliques and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Front Plank With Twist?

You do the Front Plank With Twist with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Front Plank With Twist?

One mistake to watch for is pulling the neck: For crunch variations, avoid pulling the head forward with your hands; follow the demonstrated arm and head position.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Front Plank With Twist?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Front Plank With Twist?

The Assisted Hanging Knee Raise trains your abs with assisted and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.