American Twist with Plate

American Twist with Plate

American twists with a weighted plate are a great exercise for targeting the muscles of the core, especially the obliques. Here’s a step-by-step guide on how to perform American twists with a weighted plate:

Video Instructions on How to Do An American Twist

Muscles Targeted:

  • Obliques (side abdominals)
  • Rectus abdominis (front abdominals)
  • Transverse abdominis (deep core muscles)

Equipment Needed:

  • A weighted plate (start with a light weight and gradually increase as needed)
  • Exercise mat or a comfortable surface


  1. Starting Position:
    • Sit on the floor with your knees bent and your feet flat on the ground.
    • Lean back slightly while keeping your back straight, forming a V-shape with your torso and thighs.
    • Hold the weighted plate with both hands, clasping it between your hands in front of your chest.
  2. Twisting Movement:
    • While keeping your core engaged, lift your feet slightly off the ground to create a balanced position.
    • Begin to twist your torso to one side, bringing the weighted plate towards the ground next to your hip. Your arms should move in a smooth and controlled manner.
  3. Return to Center:
    • Slowly rotate your torso to the opposite side, bringing the weighted plate across your body to the other side near the ground.
    • Keep your feet lifted and maintain control throughout the movement.
  4. Repetition:
    • Perform the twisting motion from side to side in a controlled and deliberate manner.
    • Aim for a set number of repetitions, starting with a manageable number and gradually increasing as your strength and endurance improve.
  5. Breathing:
    • Exhale as you twist and bring the plate to one side.
    • Inhale as you return to the center before twisting to the other side.
  6. Tips:
    • Focus on using your abdominal muscles to initiate the twisting motion, rather than relying solely on your arms.
    • Keep your back straight throughout the exercise to avoid unnecessary strain.
    • Start with a light weight and increase gradually as your strength improves.
    • If you experience any discomfort or pain, stop the exercise and consult with a fitness professional or healthcare provider.

Common Mistakes to Avoid:

  • Swinging the arms and plate instead of controlled twisting.
  • Using momentum rather than engaging the core muscles.
  • Allowing the lower back to round or arch excessively.

Incorporate Russian twists with a weighted plate into your core workout routine to strengthen and tone your obliques while improving overall core stability.