Planking challenges the core muscles, and it is among the most suitable exercises for shaping the waist.
Though classic plank is great, plank twist stands out as an amazing variation of this dynamic isometric exercise.
If you are a beginner and want to increase the intensity of your fitness level, plank twists, and their variations have a lot to offer.
But what if you want to get a waistline snatched to the heavens; do plank twists make the waist smaller?
In this blog, we will cover how does twisting your waist makes it smaller and what mistakes you need to avoid to get faster results.
Let’s dive right in!
Main Points:
- Plank twists work your abdominal muscles and help you target the core.
- While including plank twists in your workout routine, try avoiding some common plank mistakes, and there are also other variations that you can try to make it easier for you.
Right below, you’ll find a detailed truth of how the twisting motion of planks helps you get a slimmer waist and even get abs.
Do Plank Twists Make Your Waist Smaller?
Yes, when it comes to shaping and making the waist smaller, a plank twist emerges as a versatile variation of the classic isometric exercise.
But how do plank twists make your waist smaller just by adding this simple variation?
It directly targets the core muscles which include the rectus abdominis (front of the abdomen), the transverse abdominis (lower back muscles), and the obliques (side muscles of the core).
Carrying out this exercise also indirectly involves other muscles like hamstrings, glutes, trapezius, and quadriceps.
Twisting motion works the obliques; meanwhile, challenging the abdominal muscles. This helps burn extra calories and activates the metabolism.
Adding to it, the muscle tension tightens the waistline, resulting in shaping and making your waist smaller.
Unlike any other core exercise, this plank variation engages all the core muscles and can hence shrink the circumference of the waistline. Considering this, it must be the mainstay of the workout routine of anyone trying to trim their waist.
How Long Do You Need to Do Plank Twists to Make Your Waist Smaller?
Several components affect how many plank twists should you do to get a smaller waist.
This includes your current fitness level, your goals, and the intensity of your workout.
Nonetheless, to get an idea, you can perform around 3-4 sets of 10-15 repetitions on each side for each set to witness significant results. Consider increasing it gradually as per your lower and upper body strength and endurance.
Doing it correctly for even 4 days a week is bound to show results within 3 months.
Notably, if you’re a beginner, start with fewer repetitions and sets to avoid any injury. You can also include the plank twist variations to increase the intensity rather than sets and reps.
Plank Twists Variations
The best part about doing planks to make your waist smaller is you will never run out of variations.
Similarly, plank twist variations also exist which makes this core workout even more interesting, and challenging.
The plank twist variations here are divided based on difficulty level as well as intensity.
#1. Side Plank Hip Dips [Beginner Level Difficulty]
This is the easier variation of the side plank twist and works on the sideward core strength and stability.
How to do Side Plank Twist Hip Dips:
Begin with a plank position on your forearm and hips lifted. Now twist and lower the hips on the left side towards the ground. Then raise them back up while engaging your obliques. Come back to the starting position and repeat the same on the right side. That’s how you do plank hip twists to make your waist smaller.
#2. Plank Twist with Reach-Through [Moderate Level Difficulty]
The next plank twist variation has a moderate difficulty level. Attempt to perform this only if you have mastered the standard plank to avoid any injury.
How to do Plank Twist with Reach-Through:
Start with a high plank position or a push-up position. Now lift the right hand off the ground and reach it under your body towards the left while twisting your torso. Slowly return to the starting position. Repeat the same step with the left hand; doing this plank twist variation will surely accelerate the waist-toning process.
#3. Plank Twist To Side Plank [High-Level Difficulty]
This is not for a beginner-level fitness enthusiast. Also, if you’re attempting it for the first time, focus on performing it correctly rather than the sets and reps.
How to do Plank Twist to Side Plank:
Start with the high plank position. The next step is to completely rotate your body to the left side while stacking one futon on the other. Now, slowly raise your right hand towards the ceiling. Repeat the same steps on the right side after coming back to the starting position.
Interestingly, the plank twist variations don’t stop here. To increase the intensity and witness faster results, you can use dumbbells or kettlebells to plank twist to side plank. Other than this, try incorporating weighted vests and ankle weights.
So, do plank twists make your waist smaller? Of Course, they do if you perform them correctly.
Plank Twists Tips – Consider These to Fasten Results
While the traditional plank is comparatively easier, the addition of twisting motion makes it more susceptible to mistakes and injury.
Therefore, here are some plank twist tips to consider while you perform this variation:
1. Look at the Position of your Foot – Your foot will support half of the body’s weight. So make sure to keep your foot flexed to protect your ankle. Also, avoid touching the mat or ground with the outer ankle bone.
2. Hip alignment is Also Important – While doing the plank twist, it’s important to keep the hips off-center. Hips need to be aligned between your ankles and shoulders to avoid waist and shoulder injury.
3. Are your Hips Too High or Too Low – If your hips are positioned too high or too low, it means you lack stabilization. Adding to it, if you continue to perform in this position, sooner or later you’ll develop back pain. So make sure your hips are neither too low nor too high.
4. Make Sure Your Feet Are Not Collapsed – This happens because the majority of us have weak ankles and feet. While you are bending on the right or left side, make sure that the outer ankle bone is not touching the mat.
5. Avoid Bending Your Arm – Don’t bend your arm while twisting to the sides. This will restrict the movement of your spine. Rather, keep your arms straight and shoulders level to increase the spine rotation.
6. Supplements – If you have reached the plateau, along with making room for variations, consider including supplements that accelerate the fat-burning process.
PhenQ and Capsiplex Trim are two popular choices for getting a flatter and smaller waist.
PhenQ is one of the popular weight loss supplements that peak metabolic health by targeting its 5 key areas.
Along with burning fat, it also prevents fat accumulation making it easier to get a slimmer waistline.
Now, since it’s quite popular, you might find it in third-party stores. However, avoid buying PhenQ in stores and go for its official website only for real products.
Capsiplex Trim on the other hand empowers you to sculpt a lean and trimmed body.
Trim targets fat storage, burns calories, and helps maintain lean mass.
As per Capsiplex Trim review results, it is also a recommended supplement for those fighting to come out of the plateau.
Do plank twists to make your waist smaller but avoid rushing into making more and more reps. Instead, get into the right position, hold, breathe, and take your time to make the transition.
Concluding Thoughts
Planks may look simple but if your workout plan includes working on abdominal muscles, consider plank twist and its variations.
The reason why people go gaga over this plank variation is because it acts as a full-body exercise by including the arms, shoulders, core, and hips.
However, the way it targets the abdominal area, obliques, and lower back, makes people get a smaller waist.
If you are looking forward to performing plank twists for a smaller waist, here are some related queries to clear any further doubts.
FAQs
When doing plank twists and their variations for an hourglass figure, make sure you are doing everything right. For this, we are here with the answers to the most frequently asked questions related to plank twists.
#1. Does twisting make your waist smaller?
Yes, twisting will make your waist smaller as it targets the side of the abdomen along with the lower back and front.
#2. Do planks flatten your stomach?
Undoubtedly, doing planks can flatten your stomach. It is one of those abdominal exercises that gives sure-shot results. For better and faster results, consider its variations like plank twists, wall plank, and plank with weights.
#3. Do planks give you an hourglass figure?
Of course, they do. Doing planks makes the waist smaller and also tightens it. Adding to it, performing plank and its variations also strengthens your shoulders and your glutes. This helps achieve an hourglass figure.
#4. How long do you need to hold a plank to flatten your belly?
Rather than focusing on how long you hold a plank, use your breaths as repetitions and hold the position for as many breaths as you can.
#5. How can I lose 5 inches off my waist?
Increase your physical activity, incorporate fat-burning exercises, plan a targeted workout, and include fat-burning foods in your diet.
That’s all about how plank twists make your waist smaller. In addition to the traditional abdominal exercise, plank twists will work on your entire core and will deliver better and faster results than you expected.
So, which plank twist variation are you trying today?