Abs & core
Plank T-Rotations
From a forearm plank, you turn onto one forearm into a side plank and reach your top arm to the ceiling, making a T. It works the sides of your waist and your shoulders as you twist and hold.
- Works
- Obliques, core, front shoulders
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Set up in a forearm plank with your elbows under your shoulders.
- 2Shift onto your right forearm, roll onto the sides of your feet and reach your left arm up to the ceiling, so your body makes a T.
- 3Pause, then turn back down to the forearm plank.
- 4Rotate to the other side, reaching your right arm up, and keep alternating.
Cues
- Lift your hips as you turn. Don't let them drop toward the floor.
- Follow your top hand with your eyes.
- Keep your supporting elbow right under your shoulder.
Common mistakes
- Hips sagging in the side plank. Push your bottom hip up toward the ceiling so your body stays straight.
- Twisting in pieces. Turn your hips and shoulders together, as one.
- Elbow too far from your shoulder. Set it right under your shoulder before you turn. It's steadier and easier on the joint.
Easier
Tiff's version is from her knees. Keep a straight line from your head to your knees.
Harder
Hold the T for 2 seconds on each side, or do it from a high plank on your hands.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What muscles do plank rotations work?
Mainly your obliques along the sides of your waist, plus the rest of your core holding you straight. The shoulder you're resting on works hard to keep you steady too.
