Work your abs and obliques with these core exercises for women. This 30-minute waist cinching workout activates your obliques and defines the waistline. Start the timer and enjoy your workout!
1. Star toe touch sit ups: 45 seconds. Lie on your back, raise your right leg and your torso simultaneously and reach your left hand toward your right foot. Return to the mat, and repeat on the opposite side.
2. Side plank hip lifts: 30 seconds + 30 seconds. Start in a side plank position, with your shoulder over your elbow and your body in a straight line. Bring your hip down, without letting it touch the floor, and then bring it back up to the initial position. Repeat for 30 seconds and then switch sides.
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3. Triangle crunch: 30 seconds + 30 seconds. Kneel on your left knee, extend your right leg to the side, place your left hand on the floor and place your right hand behind your head. Bring your right knee toward your right elbow and squeeze. Return to the starting position, repeat for 30 seconds and then switch sides.
4. Fingertip to toe jacks: 60 seconds. Stand with your feet hip-width apart and your hands by your sides. Bend your left leg and lift your foot as high as you can. Slightly rotate your torso to the left and try touching your left foot with your right hand. Repeat on the opposite side and keep alternating sides.
5. Plank leg lifts: 45 seconds. Start in a low plank position, lift your left leg to a 45-degree angle and hold for 2 seconds. Switch legs and repeat.
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6. Cobra lat pulldown: 45 seconds. Lie on your stomach with your legs and arms fully extended. Raise your upper body, bend your arms and bring your shoulder blades together. Lower your upper body, extend your arms and repeat.
7. Wood chop: 30 seconds + 30 seconds. Stand up and hold a dumbbell with both hands. Rotate your torso to the right and raise the dumbbell until it’s over your right shoulder. Squat as you rotate your torso to the left, and bring the dumbbell diagonally across the body until it’s close to your left hip. Repeat for 30 seconds and then switch sides.
8. Seated knee tucks: 60 seconds. Sit with your hands on the mat, your legs fully extended and lean back. Bend your legs and bring your knees toward your chest. Hold for a second or two, and then fully extend your legs without touching the mat.
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9. Alternating heel touchers: 45 seconds. Lie on your back, bend your knees and keep your arms extended and by your sides. Crunch forward and to the left, touching your left heel with your left hand and hold. Return slowly to the starting position and repeat the movement on the right side.
10. Plank rotation: 60 seconds. Get into a plank position, with your hands under your shoulders, your feet a little wider than hip-width apart, and hold a dumbbell in each hand. Twist your torso and lift your left hand toward the ceiling. Bring your left hand back to the initial position and repeat on the right side.
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The obliques are major muscles in the abdominal area. There are two types — internal and external obliques — that extend diagonally from the ribs to the pelvis, according to Marshfield Clinic Health System. The obliques plus the rectus and transverse abdominals make up the abdominal wall, according to The American Council on Exercise (ACE). These muscles work together to control movement in the spine, rib cage, and pelvis
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“If you look at the anatomy of the obliques, as far as where they attach on the pelvis and rib cage, they’re involved in the stabilization of the pelvis, so it’s important to make sure they’re strong and they’re working as they should, ” says Rondel King, CSCS, a corrective exercise specialist and personal trainer in New York City. “They make for a strong core, which provides stability throughout the entire movement system.”
Sculpting a strong core isn’t just about making your midsection look trimmer — strengthening these muscles helps promote better posture, balance, and coordination; reduce the risk of injuries; and improves fitness and athletic performance, according to Marshfield Clinic Health System. To strengthen your obliques, you’ll likely be strengthening other muscles in the process (like the rest of the core muscles), helping with mobility and overall functioning.
Developing a strong core (obliques included) also seems to be crucial for low-back health. A March 2015 review published in the Journal of Physical Therapy Science concluded that core strength training can alleviate low back pain. A strong core also protects your spine, according to the ACE.
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Even though the usual recommendation is to strength-train two to three times per week, King says: “You can actually do oblique-strengthening exercises every single day and not overtrain.” It’s rare that you’ll tire out the abdominal muscles so much that you need a recovery day, he notes.
Brooke McManus, a certified personal trainer and yoga teacher based in Denver, outlined the eight top exercises for oblique muscles below. Do these moves for 30 to 45 seconds each with no more than 30 seconds of rest in between. Repeat for a total of two or three rounds, she says.
McManus recommends doing the following set of exercises three to five times per week by adding them onto another workout to get noticeably stronger muscles.
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Lie on your left side with your right leg stacked on top of your left leg, and your left forearm on the ground with your elbow underneath your shoulder. Brace your core and push off the ground so your body is being supported by your left arm and foot; your body should form a straight line from head to feet that makes about a 45-degree angle with the ground. Raise your right arm up toward the ceiling without letting your hips dip. Beginners can keep knees on the ground in a slightly bent position. To make it more advanced, lift your right leg up and down while holding the side plank, keeping the rest of your body in that straight line from head to feet. Hold a light dumbbell in your right hand to make it more challenging. Repeat on the other side.
Stand with your feet hip-width apart and hold a medicine ball between your hands in front of your chest. Keeping your core tight, your arms bent at right angles at the elbows, and your elbows hugging your sides, rotate your torso slowly to your right, keeping head and chest rotating along with it. Hold the twist briefly before rotating to your left.
Stand in a split stance with your right foot forward and your feet slightly wider than hip-distance apart. Hold a medicine ball in your hands and lift it to your right so it is slightly higher than shoulder height and extended diagonally away from the body. Keep your head and shoulders pointing straight ahead. Then, in a fluid motion, bring the medicine ball toward your left hip. Then raise it back to the starting position. Increase the speed so you feel your oblique muscles engaged. Repeat for a total of 30 to 45 seconds; then switch sides.
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Sit on a mat with your feet on the ground and legs slightly bent in front of you. Activate your core as you lean back so your torso and thighs form a V shape and lift your feet slightly off the ground (cross your ankles to make more challenging). Hold your arms straight out in front of you, then twist your torso to one side in a controlled motion, tapping the floor before rotating to the other side and repeating. Hold a dumbbell or medicine ball with bent elbows in front of your chest as you twist to make the move more challenging.
Begin in a plank position with hands on the ground, shoulders above your wrists, and holding your body to form a straight line from head to toes parallel with the ground. Engage your core as you bring your right knee into your chest, keeping your right toes off the ground. Return to the plank position and repeat the move with your left knee. Continue alternating legs in a quick, smooth motion.
Start standing with your feet hip-width apart, letting arms hang by your sides. Bend your upper body sideways toward the right, creasing at the waist. Pause and then return to standing while squeezing your left side obliques. Repeat on
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