Fitness enthusiasts, it’s likely that you’ve heard the words “engage your core” in almost every fitness-related YouTube video you watch, any blog post you read, or Instagram post by a fitness trainer. Indeed, it’s very crucial to engage your core and focus on breathing during all exercises.
Core exercises can be done using various functional fitness equipment or free weights, including dumbbells, barbells, kettlebells, sandbags, Y-bells, and medicine balls. Weight plates can also help burn fat and strengthen your abdomen when used in conjunction with core exercises.
Let’s see some core exercises you can do at home or the gym using weight plates:
Overhead Russian Twists
Do this exercise to add more volume to your twists. Begin by lying on the floor with your knees bent and the weight plate over your head. Come up into a sit-up position and twist the weight plate once towards your right hip, then once towards your left before going back down to start again. Try to do maximum reps of at least 15 on each side. You can also do these Russian twists with medicine ball or dumbbellls.
Lying Leg Hold
This exercise is a part of isometric training which helps you to build strength. Lie down on the floor with your legs straight out. Place a weight plate (the weight you are comfortable with) on top of your lower shins or grip it between your feet (it is better to start with lighter weight for a better hold between the feet) then raise both your legs up off the floor and hold for at least 30 seconds, gradually increase the hold time to 45 seconds, and then 1 minute. You can also increase the weight gradually. You can make this exercise more challenging as you progress by holding onto the weight with your arms and legs.
This is an awesome exercise to target your core, strengthen your back and build glutes. So, you’re doing a plank but with a weight plate on your back. Position the plate in front of you so it’s close to your hands, then get into a plank position with your arms straight and hands at shoulder width. Drag the plate up onto your back and make sure it’s centered or that it rests on your hips. Try holding it for at least 30 seconds, gradually increase the hold time to 45 seconds, and then 1 minute. You can make this exercise more challenging by holding a heavier weight plate (15kg or plus).
These exercises are not easy, as they look! But, the benefits of adding these exercises to your core workout are amazing. Lay on your back with your feet close together and your legs straight. Straightening your arms, raise the weight plate as high over your head as you can. Next, simultaneously lift your arms and legs off the floor so that your body resembles a dish or a banana. Hold for at least 30 seconds, as you get used to the exercise, gradually lengthen the time you hold.
V-sits are hard enough on their own, but it’s even harder with a weight plate. But this exercise is very effective if done in the correct form! So start with holding a weight plate, lie on the floor with your arms raised above your head. As you raise yourself into a “V” stance, maintain your legs straight and simultaneously lift them up. Lay back down once more after raising the weight to your toes. Your entire body, including your legs, should rise up at the same time. Before you lower yourself back down, tighten your abs in the top position. You can do v-sits using a barbell/ technique bar, a dumbbell, or a medicine ball.
Weighted Squats With Rotation
Squats are a great way to strengthen your lower back and abdominals. Stand upright with a holding weight plate close to your chest (start with a heavier weight plate of 10 kg to make it more challenging, beginners can start with a 5 kg weight plate). Then, squat down pushing your hip back. In this squat position, twist the weight plate to your right, bring it back to the center and then twist it to your left, and center again. Stand up straight after this entire motion and start again. Start with at least 15 reps on each side. Make these movements slow and controlled as this will help build strength in these muscles. You can do these squats using dumbbells, medicine balls, Y-bells, or kettlebells. While using a kettlebell it is better to start with a lighter weight and hold it upside down as we hold it for goblet squat so you don’t injure yourself doing too much too quickly!
All in all, weight plates are a fun alternative to perform exercises when you want to workout in your free time. So, what are you waiting for? Put aside your lazy thoughts and start working out to get faster results. All you need to do these exercises is a set of weight plates and a clean area to move about in. Also, it is best if you follow an exercise routine, so that you do not miss out on the timing or speed of the exercises. If you are serious about keeping yourself fit and healthy, then these weight plate exercises will surely help you a lot towards achieving that goal.