Engaging in oblique exercises is highly beneficial for reducing side fat. These exercises target the oblique muscles, which traverse diagonally along the sides, linking the ribs to the pelvic bone. They represent the largest muscles in the abdominal region, comprising the internal and external oblique muscles. Notably, these muscles play a crucial role in maintaining spinal stability, supporting the core during various movements such as bending, stretching, and twisting.
Maintaining strength and flexibility in the side abdominal muscles is essential for overall fitness. Thus, incorporating oblique exercises into your workout regimen is vital. This article outlines 6 effective oblique exercises designed to strengthen and tone the sides. Keep reading to discover them!
Oblique exercises specifically target the oblique muscles, also known as the side abs, to maximize their functionality.
Insufficient engagement of the obliques can result in compensatory actions by other muscle groups, such as the lower back muscles, leading to discomfort and pain. Strengthening the obliques through targeted exercises can alleviate chronic low back pain, which afflicts over 50% of the American population.
Hannah Shine, an AFA Certified Personal Trainer, emphasizes the simplicity and accessibility of oblique exercises, noting that they can be seamlessly integrated into both strength training and cardio routines. Consistency in incorporating these exercises is paramount for achieving a robust and toned core.
Continue reading to explore a selection of highly effective oblique exercises that can be incorporated into your workout routine to fortify your core muscles.
# Side Planks- Begin by lying on your right side.
- Extend your legs, aligning them from hip to toe.
- Position the elbow of your right arm on the mat directly under your shoulder.
- Engage your core muscles.
- Lift your hips to create a straight line from head to toe.
- Ensure that your hips remain elevated; avoid dropping them.
- Maintain this posture for at least 30 seconds.
- Repeat the sequence on the opposite side.
# Side Plank Dips- Assume the side plank position.
- Lower your hips towards the ground and then return them to the initial position.
- Repeat this motion on both sides.
# Side Plank Leg Raises- Begin by getting into the side-plank position.
- Ensure your back is straight, and your gaze is directed forward.
- Gradually lift your leg towards the ceiling.
- Maintain this position for 10 seconds before lowering your leg.
- Repeat this movement on both sides.
# Russian Twists- Sit on the floor with your legs extended in front of you.
- Lean back at a 45° angle while bending your knees, creating a V-shape with your legs.
- Without moving your legs, twist your torso from one side to the other.
- Optionally, you can hold an 8-10 pound dumbbell or a medicine ball.
- Move through the exercise slowly and remember to breathe.
- Aim to complete 2-3 sets of 10-12 repetitions.
# Side Bends- Stand with your feet shoulder-width apart.
- Grip a medium-to-heavy weight dumbbell in your right hand.
- Lower your right hand toward your knee while maintaining a straight back, and hold this position for 10 seconds.
- Gradually return your body to the starting position.
- Next, lean your upper body in the opposite direction.
- Aim to complete 1-2 sets of 8-12 repetitions.
# V- Ups- Begin by lying on your back on the floor.
- Extend your legs and arms, ensuring your body is in a straight line.
- Simultaneously raise your torso and legs, aiming to create a V-shape and reach towards your toes.
- Lower your body back down to the starting position in a controlled manner.