Do 3 sets with 12 repetitions each. The side plank with twists is very effective for all core muscles.
A common approach is to perform 3 to 4 sets of 10 to 15 repetitions per side for each set, which would result in a total of 20 to 30 twists per set. However, it's important to listen to your body and avoid overtraining.
The Plank Twist is a dynamic core exercise that promotes stability, strengthens your abs and obliques, and improves flexibility and balance. Increase speed or duration for more challenge.
No planks will not slim your waist. It is an isometric core exercise which keeps your core in constant tension. However, it will not magically slim your waist. Remember, you are not able to spot reduce any particular part of your body by doing a specific exercise.
Strengthens the Upper and Lower Body
While the side plank with a twist is primarily known for its core-strengthening benefits, it also engages muscles in the upper and lower body.
It's not just a blind fad though, Planks do target all your abs, arms, shoulders, and legs as well. Not that planks alone will give you the toned muscles and ripped abs, but will definitely take you closer to it. All you have to do is do it regularly and in the correct posture.
Activities like running, cycling, and high-intensity interval training (HIIT) burn more calories and fat throughout the body, including the upper belly, lower belly, and obliques. So, while ab exercises can help define your core, it's a holistic approach that will help you lose the fat covering those muscles.
'In terms of burning belly fat, performing a static plank will use up some calories, but it won't be instrumental in burning belly flat specifically as you can't spot reduce where you lose weight from.
Twist exercises help in burning calories and slimming down your waistline. Try out these best twist exercises for weight loss. Exercises like crunches, sit-ups, and planks are good for your abs, thighs and legs. But these exercises may not reduce the fat on the sides of the abdomen.
To get an hourglass body shape, you need to do exercises that snatch up your waist, giving you slightly heavier and well-built shoulders and hips. These are the exercises that'll help you achieve this: Planks and bicycle crunches for toning your core.
The benefits of doing a plank are pretty obvious. Strengthening your abdominal muscles and aligning the vertebrae in your back with this workout will do wonders for your everyday posture. Keep it up, and you could help alleviate any current back pain or prevent developing it in old age.
The Science of Fat Loss
Think of it like a balloon losing air—it deflates, but doesn't disappear immediately. Over time, your body adjusts, but the jiggly feeling can be a temporary step along the way.
Doing aerobic exercise while eating a healthy diet is the best way to lose belly fat and overall body fat. This will help to create a calorie deficit (where you use more calories than you consume), which promotes fat loss over time.
Depending on how much you weigh, you can burn approximately four to eight calories per minute doing a wall sit. The more you weigh and the longer you hold it, you can burn a significant amount of calories.
But for the best results, aim for two-three sessions a week. Start with 20 seconds per set and two sets per workout, gradually increasing the time to a minute. Then, you can try more challenging variations. Planks are a great coordination exercise for your core, especially when you're working on other muscle groups.