If you want to achieve a well-defined waist, your abs are the first thing to come to mind! Most fitnessplans have you working only on the rectus abdominalis, doing endless crunches and plans at the gym.
The abs are a great way to show off your body. However, you can achieve a shredded midsection only by sculpting your obliques. You don’t know which muscle that is? They are the muscles that run down the sides of the midsection. They are also the muscles that help you rotate and bend your body to one side. Now that you’re aware of its importance, let’s look at the exercises for building them up.
Hanging Oblique Raised: It is a difficult exercise and you’ll need patience. Once you master the hanging exercise, you won’t want to go back to the surface.
Step 1: Grab the pull-up bar and hang it at arms length. Lift your legs up to your hips and keep your knees bent 90 degrees. This is your starting position.
Step 2: Bring your legs toward your right armpit and contract while keeping your knees bent.
Step 3: Return to the starting position, and repeat the movements on the left.
Step 4: Perform 3-4 sets with 10-12 reps.
Cable Woodchop By adding weights, you can make the exercise a bit harder. What’s the use of doing simple exercises if you don’t get desired results?
Step 1: Attach the rope handle to a cable station’s highest pulley.
Step 2: Grab the handles of both ropes and kneel down on one knee. Keep shoulders parallel to the cable tower.
Step 3: Pull the rope straight across your body, with the arms over the opposite shoulder.
Step 4: Bring the weights back to their original position and repeat. All the while, your abs and core should be tight.
Step 5: Do four sets of 8-10 repetitions.
Oblique cable crunch: The harder version of the classis crunch, this variation introduces resistance through the weights and pulley.
Step 1: Begin on your knees and set up the high pulley cable machine. Select the weight that you wish to use.
Step 2: Place your feet shoulder-width apart and grasp the handle behind your head.
Step 3: Crunch your right obliques for a few seconds and then pull the weight down.
Step 4: Complete all reps on one side, then switch sides. Continue for four sets between 10 and 12 reps.
Medicine Ball Turn: Do you dislike working out with your partner? You will need a partner for this exercise, as he could be the key to carving out an awesome core.
Step 1: Kneel together with your partner, facing each other away but as close as you can.
Step 2: Hold the ball with your back straight and your abdominal muscles contracted, and slowly turn to one side to pass the ball to your partner. The ball can be retrieved by returning to the opposite side.
Step 3: Repeat the same steps in each direction, but continue going in one direction for one minute.
Cross Body Mountain Climber This bodyweight exercise will burn your core afterward!
Step 1: In the pushup position balance on your toes and palms, with your body in a straight line extending from your shoulders down to your heels.
Step 2: Raise the right knee towards your left elbow and lower it down. Then raise the left knee toward your elbow.
Step 3: Start slowly and practice the movement. Then, try to do it as fast as possible.
Step 4: Repeat this for four sets, each lasting 30 to 45 second.