Love handles or that side bulge that you have been meaning to deal with can be quite an irritant. The abdominals are made up of four major muscles: The transversus abdominis, the internal and external obliques and the rectus abdominis. These muscles work together to provide core and spine stabilization and to flex and rotate the trunk. Building abdominal strength can decrease back pain, improve posture, and shrink love handles!
Burning fat through oblique crunches can decrease back pain, improve posture, and shrink that bulging side fat.
So, we bring to you these 3 variations of crunches that will help you tone your side bulge and core, right from the comfort of your home:
1. Ankle touch crunches
This movement will tone your obliques and build core strength.
Step 1: Lie down on your back with knees bent and feet flat.
Step 2: Crunch your shoulder blades off the floor so that you are facing forwards.
Step 3: With arms straight and parallel to the floor, reach your right hand to your right ankle, then your left hand to your left ankle.
Step 4: Keep your shoulder blades off the floor throughout. Repeat this movement for 10-15 times.
2. Wide side crunch
Tone your legs, abs and obliques with a single power move.
Step 1: 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.
Step 2: Staying in the squat position, bend at your side, taking your right elbow toward your right knee.
Step 3: Return to center and crunch to the left. Repeat it 10-15 times on both sides.
3. Bicycle crunch
This movement will activate your internal and external obliques and tone the waistline.
Step 1: Lying down on a mat, start in the standard crunch position, with your hips bent and knees at a 90-degree angle.
Step 2: Placing the shins parallel to the ground, lift your shoulders off the floor and hold the position. You may place your hands as support behind your ears while lifting up.
Step 3: Twist your upper body to the right as you pull your right knee in until it touches your left elbow. Now, simultaneously straighten your left leg.
Step 4: Return to the starting position and repeat the movement for the other side. Repeat 10-15 times on both sides.
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!
Track your Menstrual health using
Healthshots Period tracker