2023-06-12 16:30:52
1. The bike crunch
The bicycle crunch is a classic exercise for working the oblique muscles. Here’s how to do it correctly:
- Lie on your back and raise your legs slightly.
- Bring your left leg towards your chest and straighten your right leg.
- Place your hands behind your head and bring your right elbow to your left knee.
- Alternate by bringing your left elbow towards your right knee.
- Each rotation counts as one rep. Repeat until you complete your set.
2. Windscreen wipers
Windshield wipers are a great exercise for strengthening oblique muscles and improving spinal mobility. Here’s how to make them:
- Lie on your back with your knees bent and your feet flat on the floor.
- Extend your arms out to the sides to stabilize yourself.
- Rotate your knees to the right, as if you wanted to touch them to the floor. Go down until you feel a slight resistance.
- Return to the starting position and repeat on the other side.
3. Alternate V-Ups
Alternating V-Ups are a complete exercise that engages the obliques, abs, and lower back muscles. Here’s how to make them:
- Lie on your back and stretch your arms above your head.
- Keep your legs straight.
- Inhale and, as you exhale, sit down and extend your right arm, lifting your left leg so that they touch.
- Come back down and repeat with the opposite arm and leg.
- Continue alternating until you have completed your set.
4. The knee-elbow plank
The knee-elbow plank is a sheathing exercise that strengthens the oblique muscles and the abdominals. Here’s how to do it:
- Get into a plank position with your arms straight.
- Bring your right knee towards your right elbow. Hold for a second, then return to the original plank position.
- Switch sides and repeat for the desired number of repetitions.
5. Standing knee-elbow crunches
Standing knee-elbow crunches are a great alternative to bicycle crunches for those who have difficulty lying on their back. Here’s how to make them:
- Standing, bend your right arm slightly and turn your chest to bring your left knee towards your right elbow.
- Switch sides and bring your left elbow to your right knee.
- Repeat as many times as desired.
6. Les twists russes
Russian twists are an exercise for strengthening the obliques that also work the abdominals. Here’s how to make them:
- Sit on a mat with your knees bent.
- Lift your heels slightly off the ground and begin the exercise by turning your chest to the right. Touch both hands to the floor next to your right hip. It is a repetition.
- Turn the bust to the left and touch the ground on the other side. It’s another repeat.
- Keep doing this exercise until you complete your set.
7. Heel taps
Heel taps are a simple but effective exercise for strengthening the oblique muscles. Here’s how to make them:
- Lie on your back with your knees bent and your feet on the floor.
- Place your arms in front of you, then lift your shoulders off the floor.
- Bend the bust laterally to the right to touch your right heel with the right hand.
- Bend the bust laterally to the left to touch your left heel with the left hand.
- Repeat the exercise several times.
8. Cross mountain climbers
Crossover mountain climbers are a dynamic exercise that engages the obliques, abdominals, and lower back muscles. Here’s how to make them:
- Start in a plank position with your arms straight.
- Bring your right knee forward and try to touch your left elbow. Hold for a second, then return to the original plank position.
- Do the same on the other side. Continue until you have completed your set.
9. The Side Plank
The side plank is an isometric exercise that strengthens the oblique muscles and the abdominals. Here’s how to do it:
- Lie on your right side, leaning on the right forearm with the elbow directly below the shoulder.
- Stack your legs on top of each other and lift your hips to align your body.
- You can extend your left arm to the sky or rest it on your hip. Hold the position for the desired time, then switch sides.
10. T-rotations
T-rotations are an oblique strengthening exercise that improves core stability, flexibility and spinal mobility. Here’s how to make them:
- Start in a plank position with your arms straight.
- Shift your weight to your right arm, then lift your left arm and rotate your torso to the left until you are facing sideways.
- Your body should form a T-shape. Hold for a second, then return to the original plank position.
- Do the same on the other side.
11. Bird-dogs
Bird-dogs are an oblique strengthening exercise that also engages the lower back muscles and glutes. Here’s how to make them:
- Start in an all-fours position, with your wrists directly under your shoulders and your knees under your hips.
- Tighten your abs by drawing your navel in towards your spine.
- Inhale and, as you exhale, extend your right arm in front of you while simultaneously extending your left leg behind you. Hold the position for a second.
- Inhale and bring your arm and leg back to the starting position. Switch sides and perform the exercise with opposite limbs.
12. Forward Lunges with Rotation
Rotating forward lunges are a combination exercise that engages the obliques, quadriceps, hamstrings, and glutes. Here’s how to make them:
- Stand with your feet shoulder-width apart, hold your arms straight out in front of you or hold a light weight like a kettlebell.
- Step forward with your right foot and bend your knees to lower yourself into a lunge position while keeping your back straight and shoulders high.
- Maintaining the lunge position, rotate your upper body to the right, pointing your outstretched arms in that direction.
- Repeat this movement alternating sides for a total of 10 to 15 reps on each side.
To know :
your diet is important for toning your midsection. So eat and hydrate well, and don’t forget to stretch.
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