Want Sexy Side Abs by Summer? This Workout Will Light Up Your Obliques
As a personal trainer, is one of the most overlooked movement patterns I see with clients. Picture it: The phone rings and you simultaneously turn to your right, stand up, lean forward, reach with a hand, and twist to an upright posture. That’s a all by itself! By neglecting these muscles, you set yourself up for injury when you least expect it. If I had a dollar for every time a client injured herself lifting a into an overhead bin during travel, I’d be rich. Like, Beyoncé rich.
Beyond preventing injury, strengthening your internal and external oblique muscles can give you incredible abs. Your obliques are the muscles that run diagonally from your ribs to your pelvis. When these babies are nice and tight, you get those long lines that create a “V” right down to your bikini line.(For more tips on how to build muscle, pick up my book,.)
No clue how to tone these areas? I’ve pulled together seven of my favorite core moves for a solid workout that’ll light up your obliques. Reminder: Be sure to warm up for about five to eight minutes on your favorite cardio machine before getting started. Then, be patient with yourself. Take additional five-second breaks mid-set when needed, until you can complete each set.
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Complete two sets of reps for each move below, resting for 30 seconds in between. After you’ve completed two sets, move on to the next exercise.
Side Plank with Elbow on Swiss Ball
Place your forearm on a Swiss ball, elbow directly below your shoulder. Position yourself in a side plank, with your top leg aligned with your hips and shoulders, bottom foot stepped slightly forward. Your feet should be flexed so that you are resting on the sides of both feet(A). Squeeze your butt and align your hipbones. Lengthen from heel to head and hold for 30 seconds.
Swiss Ball Russian Twist
Sit on a Swiss Ball and roll out until the ball supports your upper back and neck. Plant feet under knees, feet slightly wider than hip-distance apart. Squeeze your butt and straighten your arms, clasping your hands directly in front of your chest(A).Keeping your pelvis stable and butt squeezed, roll to your right shoulder, arms remaining aligned with chest. Pause for two seconds, then return to the center(B).Immediately rotate to your left and pause before returning to center again. That’s one rep; complete 10.
Swiss Ball Side Crunch
Place the Swiss ball near a wall or sturdy object. Drape your left side over the ball, with your right leg extended and anchored to the ground, hands near temples. Place your left foot in a position that allows you to support and balance yourself(A).Activate the right side of your torso and contract sideways until you are upright, with shoulders parallel to the floor. Keep your hipbones facing forward and stacked. Pause at the top for two seconds, then slowly release to the starting position(B).That’s one rep; complete 15.
Hate crunches? Check out this standing flat-abs workout:
Cable Core Press
Adjust a cable column so that the D handle is at the height of your sternum. Stand to the left and perpendicular to the column, feet shoulder-distance apart. Grasp the D handle with bent arms and hold it close to your mid section. Squeeze your butt and brace your core as if someone were about to punch you in the tummy(A).Press your shoulders down, then push the cable and handle forward until your arms are straight and parallel to the floor. Pause for two seconds before returning to your starting position(B).That’s one rep; complete 10. Then, turn around so that the cable column is on your other side, and repeat for 10 reps.
Set a sturdy bench under a chinup bar. Stand on the bench and grasp the bar with an overhand grip slightly wider than shoulder-distance apart. Step off the bench and allow your legs to hang straight, on the right side of the bench(A).Keeping your arms straight in a “dead hang”, bend your knees and pull them up towards your tummy to pull them over the bench(B).Alternate for 20 reps (each side counts as one rep).
Weighted Russian Twist
Holding a five-pound weight plate, sit with your feet firmly planted on the floor, knees bent. Extend your arms directly in front of your chest, parallel to the floor. Lean back, keeping your chest lifted and a long, tall spine(A).Brace your core and twist to the right keeping your arms parallel to the floor. Pause for two seconds and switch, twisting to your left(B). That’s one rep; continue twisting and alternating sides for 20 reps.
Lie on the floor with your knees bent and feet flat on the floor. Place your hands near your temples and brace your core. With your feet together, drop both knees over to your right side so that you are resting in a twisted position(A).From here, contract the left side of your torso and lift your shoulders off the ground. Pause at the top for two seconds and slowly release(B).That’s one rep; complete 20. Return to center and rest for a few seconds. Switch sides and complete 20 more reps.
Video: SIDE PLANK: Want SEXY ABS & a slim WAIST LIKE A COCA COLA BOTTLE? Side Plank ABS WORKOUT!
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