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10 Targeted Exercises That Tighten Your Obliques


One of the sources of pride for many fitness enthusiasts is their abs. Guys with the iconic “six-pack” will often use any excuse to take off their shirt and show off their washboard abs. However, part of keeping your abdomen in shape is working on your obliques or lateral abs.

What are obliques?

This word comes from an Old French and Latin root meaning “to lean to one side.” Ironically, oblique was also synonymous with envious. If you’re jealous of the tight abs and side abs that you see in fitness magazines, it’s never too late to start working out to shape yours.

Most people know this distinct set of abdominal muscles ranging from the upper abdomen to the hip muscles. You have them on each side, and they are the place where the dreaded love handles appear. It’s no wonder so many people want to target these muscles and get them in shape.

Purpose of your side abs

Did you know that you have two types of obliques? According to an article published by Yoganatomy, are internal and external. The outer ones start at the lower eight ribs and travel to the pubic bone. The inner side abdominals run along the lower four ribs to the right, ending above the pelvis.

The purpose of your inner side abs is to flex your core and compress it. They can work together to affect your entire trunk or separately, just flexing one side. Your outer side abs do the same thing, except when they work individually. The article says that they bend the opposite side of their trunk.

What causes love handles to form on the obliques?

Those neglected fat deposits in the lateral abdominals are a common problem, according to the Men’s diary. When you eat a lot of empty calories and lead a sedentary lifestyle, your body must store excess fat. Unfortunately, it sends them to places that have a lot of fat cells, like the abdomen and obliques.

The article states that love handles are a physiological problem and that men are more prone to them due to the way they store fat. For some people, developing love handles is a genetic disposition. Your side abs are one of the most stubborn areas to target. losing fat.

Be realistic with your oblique workout routine

Unfortunately, there are no magic pills or new age exercises that can guarantee results in specific areas. You may be fighting genetics and other variables in your fight against fat. However, it would be better if you were glad to know that you are doing your best and that you will surely get some rewards for your hard workouts.

According to an article published by Harvard Medical School, your best practice incorporates core, abdominal, and oblique workouts at least twice a week. You can reserve a day for them or incorporate them into your aerobic routine. Your goal is to achieve a healthy balance in diet and workouts.

Unique exercises to target your troublesome obliques

If you want to get your body in optimal shape, you can do it at home. Many specific exercises for the core, abs, and side crunches can be performed without special equipment. All you need is a clean and safe area, comfortable exercise clothing, and a sturdy mat.

Ready to work on those unsightly love handles? Remember that each person loses fat differently and results may vary. Here are ten useful exercises that will target your obliques:

1. Bike crunch

  • Lie comfortably on your back on your exercise mat.
  • Gently bend your legs and bring your knees toward your abdomen.
  • Place your hands behind your head and interlock your fingers for support as you bend your elbows.
  • Now compress your core muscles as you inhale and lift your head, neck, and shoulders off the mat.
  • Gently bring the left elbow toward the knee on the opposite side. Now, try to straighten your left leg simultaneously.
  • As you exhale, return to the first position and turn your body to the opposite side. Bend your left leg while stretching your right.
  • Try to keep both legs from touching your mat as you move. Try five to eight repetitions.

2. Hit the heel

  • To begin, lie on your mat with your back and knees bent. Keep your arms naturally at each side with your palms facing the ceiling.
  • Inhale, squeeze your core, and lift your head until your upper back is off the mat.
  • Stretch out to the sides with your right arm and strike your right heel with your hand. Exhale as you turn to the starting position and do the same steps with your left hand and left heel. Do this five to ten times.

3. Russian twist

  • Sit comfortably on your mat and bend your knees while keeping your feet flat.
  • Next, lean back slightly until you lift your feet and rock on your butt.
  • As you inhale, straighten your arms and twist your torso until your arms drop to your sides. Exhale with each opposite turn.
  • Keep breathing and rolling back and forth with your arms dropping to the left and right. Try ten to fifteen repetitions.

4. Mountaineer

  • Stand on your mat in the high plank position with your hands flat and in line with your shoulders. Try to keep your back as straight as possible.
  • Bring your left knee toward your chest while keeping the balls of your right feet firmly on the mat.
  • Now, stretch your left leg back to first position while pulling your right knee toward your chest. It is as if you are climbing on a flat surface. Do five to ten repetitions while consciously breathing.

5. V-Up

  • Start by lying comfortably on your back on your mat.
  • Stretch your arms behind your head and keep them as straight as possible. Try to keep your legs straight on the floor with both feet touching.
  • As you inhale, lift your upper body while lifting your legs. Remember to keep your arms and legs straight.
  • Exhale as you slowly lower your arms and legs. Do this for five to ten repetitions.

6. Side plank

  • Lie down comfortably with your right side on your mat.
  • Lift your upper body off the mat and use your right forearm for support. Bend your knees at a 45-degree angle and place your left leg on top of your right.
  • While your feet are still touching, use your side abs to pull your left hip toward the ceiling. You can rest your left arm on your side or stretch it over your head while in this position.
  • Hold the position for two to three breaths, then switch sides and repeat the steps. Try to do three to five repetitions.

7. Rotation in T

  • Get on your mat as if you’re ready to do a push-up, keeping your arms straight.
  • Now, raise your left hand and turn the left side of your body up until it is on its side. Your body is forming a T. Hold for 1-2 breaths.
  • Return to the starting position and rotate the right side of your body. Try to keep your hips elevated and your body as straight as possible.
  • Do this for five to ten repetitions.

8. Pointer Dog

  • Get on all fours while aligning your hands with your shoulders and your knees with your hips.
  • As you tighten your core, straighten your left arm and right leg simultaneously. Remember to breathe while keeping your back and hips stable.
  • Return to the starting position and repeat with your right arm and left leg.
  • Try to do five to ten repetitions.

9. Bear tracking

  • Begin on all fours with your knees slightly off the mat.
  • Inhale as you move your right knee toward your left elbow. Bend your left arm as your knee moves up.
  • Keep your right arm on the mat as you exhale and twist.
  • Return to the starting position and repeat with your left knee.
  • Do at least five to ten repetitions.

10. Spiderman lizard

  • Get into plank position with both hands slightly wider than shoulder width apart. Try to keep your body aligned straight.
  • As you lower your chest to the ground, bend your elbows so they are at a 45-degree angle back from your body. At the same time, bring your left knee up and toward your elbow. Imagine yourself as a spider crawling up a wall.
  • Now, press your chest up as you straighten your knee and bring your foot to the mat. That is a repeat.
  • Repeat these steps on the opposite side with your right knee and elbow. Try to do five to ten repetitions.

Before you start working on the obliques

If you have a back, neck or other joint problems, you may need to modify these exercises. Consider talking to a certified fitness instructor about the best ones for you. Remember to warm up with stretches and stop any training immediately if you feel pain.

Final thoughts on oblique exercises

Tired of dealing with those unappealing love handles on your side abs? With proper nutrition, exercise, and using these specific movements in your routine, you will see a difference. You can say goodbye to the love handles and welcome finely chiseled abs with elegant obliques.





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