Exercise of the week: Plank Hip Twist

At first glance, this week’s move looks as if it is a plank gone  wrong! Instead, it is a great variation on everyone’s all-time favourite exercise.


Well, maybe “great” and “ favourite” are not the first words that comes to mind when performing a plank, especially after surpassing the first-minute mark, but this exercise will make your core stronger tighter and your abdominal, so we love it, right?

How To:

• Start in a low plank position ( plank hold form) with your elbows on the mat, on your toes, your stomach off the floor and making sure your body weight resting evenly between your elbows and your toes. If you need a modify version, begin by resting your weight on your elbows and your knees. Keep your spin straight. 

• Keep core tight and navel pressed in, twist your right hip till it slightly touches the floor and then return to the plank position.

• Then twist so your left hip slightly touches the floor and return back to the plank position. This completes one repetition
   
• Complete 2 sets of 10 repetitions, resting for about  30 seconds between each set. You can build this up as you build up your endurance and body gets stronger by either increasing the repetitions or adding more set.  

Watch video demonstration of Plank hip twist

Tips:

Remember to breathe!
Relax your shoulders. Do not arch, round your back or slump. You can use mirror to check if you are in proper form or ask a friend to check your form for you.

Bonus: Post pregnancy and C-section ladies, this move is for you or anyone with weak inner muscle!