Fab by 40 – Obliterate Your Obliques in 3 Moves

Apart from a third nipple, the other pointless body part to grow is love handles. They made me buy larger pants and made it harder for me to find someone who would want to handle them.

So I sought help from Roy, my SAFRA EnergyOne fitness trainer, to obliterate those stubborn side body fats by incorporating oblique exercises into my core workout routine. Roy taught me a whole bunch of moves, some involving dumbbells and cable systems, but I found that the following 3 exercises work really well and they can be done at home!

1. Russian Twist

Believed to have originated from Russia during the Cold War, the Russian Twist involves twisting the body side-to-side in a seated position either with the legs up or on the floor.

Roy doing the twist with a Medicine Ball. If a Medicine Ball is not available, hold a dumbbell or sack of rice could also work. Else, just reach your hands side to side without any weight but do more reps.

The Russian Twist is executed by twisting the abdomen and tapping the Medicine Ball (or fingers if no weight is available) in a controlled manner on the each side of the floor.

For beginners, place the feet on the floor while twisting (it’s easier) and slowly work towards lifting the feet up when the core gets stronger. Do 3 sets of as many reps as possible in 40 seconds. Do not hunch the back or curve the spine while doing this exercise.

2. Side Plank

This exercise looks like it requires no effort but when done correctly, it’s no sleeping Buddha. I’ve done the Side Plank before and felt that it has got no kick. But after Roy pointed out my mistakes, I felt my obliques burn for the first time!

When doing the side plank, ensure that the elbow is directly below the shoulder and the feet are on top of each other (not one in front of the other on the floor). Maintain a straight line of the body, that is, don’t the hip sink down, and clench your buttocks.

Holding the Side Plank pose can cause a strain on the shoulder so it very important to align the shoulder and elbow to avoid injury. Hold the plank position for 40 seconds on each side of the oblique and do 3 sets.

According to Roy, the Side Plank works the transverse abdominis (a deep layer of muscles beneath the obliques) which contributes significantly to a hourglass or V-waist figure. So for those who love planking photos, try this instead of the face down flat plank and work your obliques at the same time!

3. Lying Hip Rotation with Exercise Ball

Think of yourself as a human pendulum when doing this exercise that swings an Exercise Ball side-to-side.

If you are doing this exercise at the gym, find a spot with lots of space, face your ass towards the wall, and don’t wear loose shorts… unless there’s someone in the gym you want entice with your salty dim sum.

This exercise can be done with or without an Exercise Ball although having something between the feet will activate the inner thigh muscles as well. When holding the ball between the feet, try to straighten the legs as much as possible while rotating side to side.

Like the previous 2 exercises, do 3 sets of the Lying Hip Rotation with as many reps as possible in 40 seconds. Spread your hands out to the side for better balance.

For better results, the oblique exercises should be done with the overall abs workouts I shared earlier. There’s a third part to a total abs blasting workout which I will post later so check back for the complete trinity of abdominal exercises to carve your 6 or 8 packs!

Related Post :

3 Moves for Great Overall Abs

2 Comments (+add yours?)

  1. B
    Nov 19, 2013 @ 09:05:18

    I tried this and it really does work! Thanks for all the great tips on your blog. I’ve loved reading it and keeping up with what you’ve been doing (and going on in SG) these past few years. :o)

    Reply

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