We all know that working the abs is a good idea, whether you’re trying to get a six-pack or just want a stronger heart. But it’s not just the six-pack muscles that make up your core; have you tackled your obliques as well? The obliques are critical for rotational movements, bending from side to side, and protecting your spine. They run along the sides of your core.
Bird dog
This move works your abs while also putting your equilibrium to the test. It works the obliques, as well as the lats and glutes.
How to go about it:
- Begin on your hands and knees, with your hands in line with your shoulders and knees in line with your hips.
- Take a deep breath, brace your core, and extend your right arm and left leg straight out, parallel to the ground.
- Maintain a stable lower back and hips that are parallel to the ground.
- Exhale and begin again. Rep with the right leg and left arm.
Heel tap
This move, which is basically a side crunch on the ground, targets your obliques.
How to go about it:
- Lie down on your back with your knees bent and your feet flat on the ground.
- Your arms should be at your sides, palms facing up or down, depending on your choice.
- Inhale and raise your head and upper back off the ground with your heart.
- Tap your left heel with your left hand as you reach down to your left side. Consider this a side crunch, and fight the temptation to raise the upper body higher off the ground.
- Make your way back to the middle.
- Do the same thing on the other side.
Side plank
Everyone likes to despise planks!
If you’re on your knees or your feet, this step works your side abs, upper back, and one of your booty muscles called the gluteus medius, which is an effective pelvic stabiliser.
The following major muscles are often used:
• gluteus medius
• Shoulder
How to go about it:
- Lie on your left side on the field.
- Help your upper body by rising onto your hand or forearm.
- Bend your knees and stack your right leg on top of your left leg at a 45-degree angle. If you have the stamina, you can also stretch your legs and stack your feet.
- Regardless of the configuration, the body should form a straight line from head to knee or head to toe.
- Using your obliques, pull your right hip toward the sky while keeping your feet together, allowing your right arm to rest on your side or stretch overhead.
- Hold this position for the desired amount of time, then switch sides.
Cross-body mountain climber
Mountain climbers target the heart — specifically the obliques — as well as the cardio.
To really concentrate on the abs, go slower than you would for a cardio mountain climber.
The following major muscles are often used:
• deltoids
• triceps brachii
• quadriceps
How to go about it:
- Begin in a high plank position with your glutes slightly higher than they would be otherwise. Wrists are tucked under ears, and the neck is in a neutral position.
- While holding the rest of your body still, drive your left knee forward into your right elbow.
- Return to the starting position, then do the same with the right leg.
Bicycle crunch
Your obliques will be on fire after doing this twisting ab pass. Another advantage is that it is modular.
Instead of stretching your legs, put your feet on the ground if you’re having trouble holding your lower back flat to the ground.
How to go about it:
- Lay on your back on the deck, taking your legs to a tabletop position.
Place your hands behind your head and bend your elbows. - Lift your head, neck, and shoulders off the ground with your core, and straighten your right leg by bringing your right elbow to your left knee.
Bend your right leg, straighten your left leg, and bring your left elbow to your right knee as you release slightly and twist to the other side.
Standing core stabilizer
Don’t overlook the benefits of this standing ab exercise. To get the most out of this exercise, make sure you twist your whole body, not just your muscles.
How to go about it:
Bring your arms straight out in front of you, palms touching, and stand straight with your feet about shoulder-width apart.
Start twisting your upper body to the left, leading with your hands and allowing your right toe to rotate in response. This campaign should draw your attention.
Return to the starting position and repeat for the appropriate number of reps, then switch sides.
Wide side crunch
With this pass, you can incorporate some leg work into your side crunches. The focus here is on the obliques, so if your legs get tired, come out of the squat a little.
The following muscles are often used:
• quadriceps
• gluteus maximus
How to go about it:
- Take a broad stance, pointing your toes out.
- Squat down and extend your arms out to the sides with your elbows bent at a 90-degree angle.
- Maintain your squat posture by bending at the side and bringing your right elbow to your right knee.
- Return to your starting position and crunch to the left.
Standing knee tuck extension
Perform side crunches when standing with knee tuck extensions.
To get the most crunch for your buck, really hit the elbow to knee while concentrating on the side bend.
How to go about it:
Stand with your toes pointing out and your feet wider than shoulder width apart.
Place your hands behind your head and bend your elbows.
Brace your heart and bend sideways at the hip, simultaneously pushing your knee up and elbow down.
Return to the middle and repeat the process on the opposite side.
Walking lunge with rotation
You can depend on your obliques firing when you apply a rotation to an exercise. A twist of the body over the front leg adds variety to walking lunges.
The following muscles are often used:
Quadriceps, glutes, and hamstrings
How to go about it:
Begin by standing tall, with your feet together and your arms out in front of you, elbows bent at a 90-degree angle.
To strike the oblique, lunge forward with your left leg until your thigh hits parallel, then twist your body over your left thigh.
Return to a standing position by twisting the body back to its original position.
Step forward with your right leg, then repeat the action with your left leg.
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