Engaging in oblique workouts is highly effective for reducing excess fat along your sides. The oblique muscles, which span diagonally from the ribs to the pelvic bone, are the largest muscles in the abdominal region, comprising both the internal and external oblique muscles. These muscles play a pivotal role in maintaining spinal stability and supporting your core during various movements, such as breathing, bending, stretching, and twisting in either direction.
This underscores the significance of keeping your lateral abdominal muscles both robust and flexible. To achieve this, it's essential to incorporate oblique exercises into your regular workout regimen. This article presents a compilation of 6 exercises designed to fortify and condition your side muscles. Feel free to read on for more details!
Oblique exercises are specifically designed to target the oblique muscles, commonly known as the side abs, and optimize their overall functionality.
When your oblique muscles remain underutilized, your body compensates by placing excess strain on other muscle groups, such as those in your lower back, which can result in discomfort and pain. Engaging in oblique exercises not only fortifies the core but can also alleviate chronic lower back pain, a condition that affects more than 50% of the American population.
Feel free to continue scrolling to discover a selection of highly effective oblique exercises that you can incorporate into your workout regimen to enhance the strength of your core muscles.
# Side Planks- Begin by reclining on your right side.
- Extend your legs, aligning them from hip to toe.
- Support your upper body by placing your right elbow on the mat, directly beneath your shoulder.
- Engage your core muscles.
- Elevate your hips to create a straight line from your head to your toes.
- Ensure your hips remain elevated; avoid lowering them.
- Sustain this posture for a duration of at least 30 seconds.
- Subsequently, switch to your left side and repeat the same sequence.
# Side Plank Dips- Take the position of a side plank.
- Drop your hips and bring them back to the starting position.
- Repeat the movement on both sides.
# Side Plank Leg Raises
- Commence by adopting the side-plank stance.
- Keep your back aligned and gaze ahead.
- Gently lift your leg towards the ceiling.
- Maintain this position for a duration of 10 seconds, then lower it.
- Perform this sequence on both sides.
# Russian Twists- Sit on the floor and extend your legs.
- Lean back at a 45° angle while bending your knees to create a V-shape.
- Rotate your upper body from side to side without moving your legs.
- If desired, you can grasp an 8-10 pound dumbbell or a medicine ball.
- Execute the movement at a deliberate pace and remember to breathe.
- Complete 2-3 sets of 10-12 repetitions.
# Side Bends- Stand with your feet at a shoulder-width distance from each other.
- Grasp a medium-to-heavy weight dumbbell in your right hand.
- Lower your right hand to your knee while maintaining a straight back, and sustain this pose for 10 seconds.
- Gently raise your body back to the initial position.
- Subsequently, lean your upper body in the opposite direction.
- Complete 1-2 sets of 8-12 repetitions.
# V- Ups- Recline on the ground with your face skyward.
- Extend your legs and arms, maintaining a straight, aligned body.
- Simultaneously elevate your torso and legs, creating a V-shape and striving to touch your toes.
- Gradually descend your body back to the initial position.
# Single-Arm Overhead Press- Hold a dumbbell in one hand.
- Stand with your feet at shoulder-width apart.
- Raise the dumbbell overhead, focusing on tightening and engaging your core.
- Maintain this position for a brief moment before returning to the initial stance.
- Switch to the other hand and replicate the movement.
- Complete 2-4 sets of 6-12 repetitions.
# Side Plank Leg Raises- Commence by adopting the side-plank stance.
- Keep your back aligned and gaze ahead.
- Gently lift your leg towards the ceiling.
- Maintain this position for a duration of 10 seconds, then lower it.
- Perform this sequence on both sides.