Pancake Turns
Reps20 times
Calories burned103 kcal
LevelMedium
Changing duration and load is available in our application
Sit on the floor or on a gym mat. Legs extended forward, back straight. Take a pancake of the desired weight with both hands. The weight should be near the stomach, arms slightly bent. Cross your legs at the ankles and lift them up. The knees are slightly bent. Tip: Move your upper body slowly so you don't lose your balance. This will be your starting position. As you exhale, move the pancake to the left and touch the floor with it. On an inhale, return to the starting position. Repeat the movement to the right side. Tip: movements should be smooth, jerks can injure your back. Complete the required number of repetitions.
How to perform the exercise
20 times
103 kcal
Control your movement and do not rush.
01
Starting position
Sit on the floor or a mat. Legs extended forward, back straight.
02
Weight
Hold a plate with both hands near your stomach, arms slightly bent.
03
Leg position
Cross your ankles and lift your legs slightly, knees bent.
04
Twist left
Exhale and move the plate to the left, touching the floor.
05
Return and repeat
Inhale and return to the starting position. Repeat to the right. Smooth movements: jerking can injure your back.
Variants
Beginner
Perform without weight and with a small range.
Middle
Work with a light plate, controlling the movement.
Professional
Increase plate weight and perform a slow lowering phase.
Which muscles are working
Obliques and abs
Benefits of the exercise
Strength
Strengthens the obliques.
Balance
Improves torso control.
Simply
Helps train abs with weight.
Contraindications
Acute pain in the back or lower back.
Recent injuries to the spine or abdomen.
Medical prohibition of abdominal training.
Recommendations
Tempo
Perform movements smoothly, without jerking.
Breathing
Exhale on the twist.
Back
Keep your back straight.
