Sit upright on a bench, with both feet firmly on the floor and grip a weight plate securely in your hands with your arms extended out in front of you, level with your shoulders. Brace your core, keep a neutral spine and look straight ahead. This is your start position. Begin to twist the plate from side to side as if it was a steering wheel. Be sure not to let the plate drop lower than shoulder height. Repeat for the required amount of time.