While it's crucial to work on your abs to strengthen your core and improve your appearance, many people overlook or are unaware of how to work on their obliques.
The obliques run from the side of your abdominals up towards the last and are located on either side of your abdomen. It helps to have well-trained obliques when performing compound exercises as well as when you want to look good in front of the mirror.
This is due to the fact that these muscles keep you balanced while performing exercises like squats, preventing you from bending excessively and performing the exercise incorrectly. Simply said, improving your obliques will help you get closer to your ideal body, regardless of whether you train for health, strength gains, or just to look nice.
Bird Dog Crunches, a.
How to: Begin on all fours with a flat back, your knees under your hips, and your hands flat on the ground beneath your shoulders.
(A) As you perform the "reach" phase of this movement, engage your core and drive your right arm straight out from your shoulder while driving your left leg straight back from your hip.
(b) Before beginning the second rep, squeeze your right arm and left leg back to their initial starting positions.
(c). Before switching to the left arm/right leg combination, perform this exercise ten times without putting your right arm or left back on the floor. With a 30-second break in between each set, perform 3–4 sets of 10 repetitions on each side.
Beginner modification: Start by using just your arm. Reach first with just your leg as you get more comfortable before progressing to the whole action.
2. Leg raise and single-leg side plank
How to: Lie on your right side with a mat or other comfortable surface under you. Stack your feet, knees, hips, and shoulders in a line.
(a) Maintain this stiff position by supporting yourself on your right elbow and using your right oblique and hip flexor to do so. Straighten out your left arm and place it directly over your shoulder.
(a) After that, extend your left leg straight upward for 6–12 inches while keeping your foot directly in front of you. Hold this posture for ten to fifteen seconds, maintaining rigidity in your core and attempting to "lengthen" your body throughout the entire action.
(c). On your left side, repeat in the same order. Finish 3–4 sets of 10-15 second holds on each side, giving yourself 30 seconds between sets.
Alternative for beginners: Try a straightforward side plank with your top hand on your hip. Next, practice raising your arm straight above your head. Finally, attempt to maintain your upper leg's full extension for a brief period of time. Work in this manner on extending your leg for 10 to 15 seconds on each side.
Spiderman Crunch 3.
How to: Get into the push-up posture with your palms firmly placed on the floor. By using your core muscles, keep your body in a straight line from your shoulders to your heels.
(a). As you descend into a push-up, lift your right leg a few inches off the ground and bring your right knee near your right elbow.
(b) Push yourself back up while lowering your right leg, then do the same with your left side.
(c) Alternate legs for three to four sets of ten repetitions, with a 30-second break in between.
Alternative for beginners: Begin in the push-up posture and alternate elevating your feet off the ground a few inches with a straight leg. Hold each repetition for a few seconds. As you advance, begin to budge your knee just a little and bring it up to your elbow.
4. Swipers for side planks
Stack your feet, knees, hips, and shoulders in a straight line while lying on your right side to begin.
(a) Lean forward on your right elbow; maintain this rigid posture by tightening your right oblique and hip flexor; extend your left arm past your head so that it is parallel to your body.
(b) While keeping your left arm straight, sweep it over your body right in front of your left hip, squeeze your left side as tight as you can, and hold for a brief moment. During this contraction phase, your right hip will sag somewhat, but attempt to keep the hips stacked over one another and elevated throughout this movement.
(c) Return to the initial posture and carry out the exercise four more times before moving to your left side.
(d). Exercise each side for 3–4 sets of 5 reps, with a 30-second break in between each set.
Beginner Alternate: Practice holding a basic side plank position while crunching your hips toward the floor and then back up. Always make an effort to maintain lifted hips off the floor. The arm extension portion should then be worked on separately before the two are combined to form a complete contraction.
5. Touching only one leg's toes
How to: Extend your arms above your head while lying on your back with your legs parallel to the ground.
(a) Extend your left leg, placing the foot directly above the hip with a small bend in the knee. Attempt to maintain this posture with your left leg during the entire action.
(b) Tuck your chin into your chest, reach your right arm toward your left foot while tightening your abdominal muscles, and hold for a brief moment.
(c). Keep your foot and hand elevated above the ground as you return to the initial starting position, then carry out 4 more repetitions before rotating to your right leg and left arm.
(d) Perform 3–4 sets of 5 repetitions on each side, with a 30-second break in between sets.
Beginner Alternate: Start out on your back in the same posture, but bend your leg in half so that it is 90 degrees from your chest. Your elbow should rest on the opposing knee. By straightening your leg a little bit further each workout until your foot is directly over your hip, strive to go to the entire range of motion as you gain more experience with this exercise.
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