Wellness
Store

Try these 5 oblique exercises to build a rock-solid core

Published on:10 June 2021, 17:52pm IST
Oblique exercises are a great addition to your workout and can help you build and tone your core muscles.
Grace Bains
  • 76 Likes
Tone up with these oblique exercises! Image courtesy: Shutterstock
Listen to this article

Love handles, or that side bulge, that you have been meaning to deal with can be quite an irritant. To have a strong and toned core, concentrating on just your abs is not sufficient and a wholesome approach that involves engaging the obliques would be a better workout strategy. 

The abdominal/core muscle group is made up of four major muscles:
  • The transversus abdominis
  • The internal oblique
  • The external obliques
  • The rectus abdominis

These muscles work together to provide core and spine stabilization. Building abdominal strength through oblique exercises can decrease back pain, improve posture, and shrink that bulging side fat. 

 So, we bring to you these 5 oblique exercises that will help you tone your side bulge and core, right from the comfort of your home:

 

1. Planks

 

Engages and tones the abdomen and strengthens the arms and spine.

Instructions:
  • Begin in a tabletop position. Align the knees under your hips and your shoulders over your wrists.
  • Press your hands into the floor and step one foot back at a time, bringing your torso parallel to the floor.
  • Allow the arms to remain perpendicular to the floor with the shoulders aligned over wrists.
  • Press your outer arms inward and spread your shoulder blades wide.
  • Spread the chest open, draw the tailbone down, lift the thighs, and reach back through the legs
  • Reach the head forward and gaze softly towards the floor.
  • Stay for 5 to 10 breath cycles.

 

Want to strengthen the core? Hold that plank! Image courtesy: Shutterstock
2. Side planks

 

This one is a double whammy for your love handles as well as the tummy.

Instructions:
  • On a mat, lie down on your right side and extend your legs, stacked from hip to feet. Ensure that the elbow of your right arm is directly under your shoulder. 
  • It is important that your head is directly in line with your spine and your left arm is aligned along the left side of your body or you can extend it overhead.
  • Now, lift your hips and knees while exhaling, avoiding your torso to bend or sag. Hold the position for 10-15 breath cycles. 
  • Then, return to the starting position, change sides and repeat.

 

3. Ankle touches

 

This movement will tone your obliques and build core strength.

Instructions:
  • Lie down on your back with knees bent and feet flat.
  • Crunch your shoulder blades off the floor so that you are facing forwards. 
  • With arms straight and parallel to the floor, reach your right hand to your right ankle, then your left hand to your left ankle. 
  • Keep your shoulder blades off the floor throughout. Repeat this movement 10-15 times. 

 

Build your core with these exercises. Image courtesy: Shutterstock
4. Wide side crunch

 

Tone your legs, abs and obliques with a single power move. 

Instructions:
  • Take a wide stance with your toes pointed out. Get into a squat position, and lift your arms out to your sides with your elbows bent at a 90-degree angle.
  • Staying in the squat position, bend at your side, taking your right elbow toward your right knee.
  • Return to the center and crunch to the left. Repeat it 10-15 times on both sides. 
5. Standing core stabilizer/air lumberjacks

This exercise will strengthen your arms, tone the core and help burn that side fat. 

Instructions:
  • Stand straight with your feet about shoulder-width apart, bring your arms straight out in front of you and cross your hands to form a fist. 
  • Engage your core, twist your upper body to the left, lead with your hands, and allow the right toe to pivot as you twist. 
  • Your eye line should follow your body’s movement.
  • Repeat 10-15 times. Change sides and perform it towards the right side. 

These exercises are beneficial for beginners, as well as fitness experts. However, remember to perform them using the correct form and posture to avoid injuries.   

So, ladies, get ready to tone those core muscles and burn that extra side fat! 

Grace Bains Grace Bains

Grace is someone who likes writing enough to make a living out of it. When she isn’t writing, you will find her having chai and reading a book.