Want Sexy Side Abs by Summer? This Workout Will Light Up Your Obliques
As a personal trainer,
torso twisting 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
workout 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
suitcase into an overhead bin during travel, I’d be rich. Like,
Beyoncérich.
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, Lift to Get Lean.)
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.
The Workout:
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.
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.
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.
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.
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.
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