What Are The Best Exercises For Targeting The Side Abs (obliques)?
If you're like most people, you probably dream of having a toned stomach with defined abs. While many people focus on working their abs, the muscles on the sides of your lower abdomen called obliques are just as important for creating that desired definition. In this post, we'll share the 10 best exercises to target your obliques so you can have a strong core and a defined waistline.
Detail
Before we dive into the best oblique exercises, let's take a closer look at what these muscles are and why they're so important. Your obliques, also known as the internal and external obliques, are located on the sides of your lower abdomen. They are responsible for rotating your torso and stabilizing your spine during movements like twisting, bending, and lifting. Strong obliques can also improve your posture and reduce your risk of injury.
Now, let's get into the 10 best oblique exercises:
1. Side Planks
Side planks are a great exercise for targeting both your internal and external obliques. Start by lying on your side with your elbow directly under your shoulder. Engage your core and lift your hips off the ground so your body forms a straight line from your head to your feet. Hold for 30-60 seconds, then switch sides.
2. Russian Twists
Russian twists are a classic oblique exercise that are great for working the muscles on the sides of your abdomen. Start in a sit-up position with your feet flat on the floor and your knees bent. Lean back slightly and lift your feet off the ground, balancing on your sit bones. Hold a weight or medicine ball in your hands and twist your torso to the side, touching the weight or ball to the ground. Return to center and repeat on the other side.
3. Bicycle Crunches
Bicycle crunches are another great exercise for targeting your obliques. Start by lying on your back with your hands behind your head and your legs raised off the ground at a 90-degree angle. Bring your right elbow towards your left knee as you straighten your right leg. Then bring your left elbow towards your right knee as you straighten your left leg. Repeat for 20-30 reps.
4. Side Bends
Side bends are a simple but effective oblique exercise that you can do with or without weights. Stand with your feet shoulder-width apart and hold a weight in one hand. Lean to the side with the weight, keeping your abs engaged and your shoulders down. Return to center and repeat on the other side.
5. Oblique Crunches
Oblique crunches target the muscles on the sides of your lower abdomen. Start by lying on your back with your knees bent and your feet flat on the ground. Place your hands behind your head and lift your shoulder blades off the ground. Twist your torso to the side and bring your elbow towards your opposite knee. Return to center and repeat on the other side.
6. Woodchoppers
Woodchoppers are a great exercise for targeting your obliques and your entire core. Stand with your feet shoulder-width apart and hold a weight or medicine ball in both hands. Swing the weight or ball up and across your body, twisting your torso as you lift. Lower the weight or ball back down and repeat on the other side.
7. Around the World Obliques
Around the world obliques are a challenging exercise that work your entire core, including your obliques. Start by lying on your back with your legs raised off the ground at a 90-degree angle. Use your abs to lift your hips off the ground and rotate your legs to the left. Lower your hips back down and repeat on the other side.
8. Lying Windshield Wipers
Lying windshield wipers are a tough oblique exercise that require good core strength and stability. Lie on your back with your arms out to the sides and your legs raised up towards the ceiling. Twist your hips and lower your legs to the right, trying to touch the ground with your toes. Return to center and repeat on the other side.
Tips
Here are a few tips to help you get the most out of your oblique workouts:
- Focus on form: Make sure you're using proper form and engaging your abs throughout each exercise.
- Start slow: If you're new to oblique exercises, start with a lower number of reps and sets and gradually increase as you gain strength.
- Mix it up: Try different oblique exercises to keep your workouts interesting and target different areas of your abdomen.
- Include cardio: Cardiovascular exercise can also help reduce the amount of fat on your waistline, making your obliques more visible.
FAQ
Here are a few frequently asked questions about oblique workouts:
How often should I do oblique exercises?
It's recommended to do oblique exercises 2-3 times per week, with rest days in between. This will give your muscles time to recover and grow stronger.
Can oblique exercises reduce belly fat?
While oblique exercises can help tone and strengthen your oblique muscles, they won't necessarily reduce belly fat on their own. To see a reduction in belly fat, you'll need to combine oblique exercises with cardiovascular exercise and a healthy diet.
Can I do oblique exercises with an injury?
If you have an injury or condition that affects your ability to do oblique exercises, it's best to consult with a healthcare professional before starting any new workout routine. They can help you choose exercises that are safe and effective for your needs.
Now that you know the 10 best exercises to target your obliques, it's time to start incorporating them into your workouts. Remember, strong obliques are an important part of a healthy and toned core, so make sure you give them the attention they deserve!
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