Virtually everyone trying to get fit is concerned about getting toned abs, so they focus on their midsection and forget about the muscles on the sides: the obliques. Working on your rectus abdominis (a.k.a six-pack), also means you have to work on your obliques.
However, the interesting thing is that if you shift your focus to your obliques, there are higher chances of having a toned midsection, because the stronger your obliques, the slimmer your waist will appear. Here are some useful obliques exercises to do:
1. Bird dog crunches
To do this, go down on your hands and legs, with your hands directly beneath your shoulders and knees beneath your hips. Ensure you keep your back flat. Then, engage your core and drive your right arm straight from your shoulder, and your left leg straight back from your hip, at the same time. Both the right arm and left leg should be parallel to the floor throughout.
Now, squeeze your right arm and left leg back to the starting position and maintain the pose for a split second, then start the second rep. Repeat for about 10 reps, making sure you don’t set your right arm or left back on the ground, then switch to the left arm and right leg and repeat the process over again.
2. Side plank with hip dips
To do this, lie on one side propped up on an elbow and let your body maintain a straight line. Keep your feet stacked on top of the other and lift your hips. Once that is done, lower yourself down gently until your hip barely touches the ground before you lift yourself back up. Do this for about 12 reps and repeat on the other side.
3. Spider man crunch
Begin by assuming a push up position, planting your palms on the ground, then make a straight line from your shoulders to your ankles, engaging your core muscles. Now, lift your right leg about 2 inches off the ground and bring your right knee towards your right elbow. Do this while you lower into a push-up. Once that is done, return your right leg to the ground and push yourself back up. Repeat the same on the left side and alternate legs for about 4 sets of 10 reps.
It is so important that you strengthen your obliques if you really desire a killer core. Your obliques are the pillars holding your core, and you will have a weak core if they are weak.
Image Courtesy of:tipsforwomen.pl, watchfit.com
