No Equipment Workouts for Your Obliques
If your want to strengthen your obliques, targeted exercises can do the trick. Your obliques are located at the sides of your waistline and are part of your core. You use them each time you flex and rotate your torso. Although there are many gadgets and fancy machines to exercise your tummy, you can just use your body weight for resistance. It's free and you can do the exercises right at home.
Elbow to Knee
Lie on the floor with your knees bent, feet flat on the floor. Place both hands behind your head for support, with your elbows bent out to the side. Lift your upper torso off the floor and rotate your left elbow over to your right knee. Hold this position for two to three seconds then rotate the right shoulder over to the left knee. Continue this rotation without rest until you complete 12 to 15 repetitions on each side. If you're new to this exercise, begin by completing eight to 10 repetitions.
Lie on the floor face up with your feet flat on the ground. Place both hands behind your head for support. Lift your feet off the ground and bend the knees 90 degrees. Extend your right leg out while simultaneously rotating your right elbow over to meet your left knee. Switch, extend your left leg out while bending your right knee in, bringing your left elbow over to meet your right knee. Continue with this rotating movement until you complete 12 to 15 repetitions on each side.
Rotate Your Torso
Sit on the floor with your feet flat on the ground and back straight. Clasp your hands together in front of your chest with your elbows out to the side. Lean back and lift your feet off the ground 5 or 6 inches. With your feet lifted, rotate your right elbow toward the ground. Come back to center then rotate your left shoulder toward the ground. Be sure to keep your feet up and back straight the entire time. Move slowly and perform 10 to 12 repetitions. If this is too tough, perform the rotation with your feet on the ground.
Lift Your Obliques
Lie on your right side. Extend your right arm out and place your head on your arm for support. Extend both legs straight out along the ground. Place your left hand on the ground for support. Lift both feet off the ground and hold this position for two to three seconds then lower to the ground, barely touching the ground. Repeat this lifting movement for 12 to 15 repetitions then switch and perform the exercise on the other side of the body.
- "Strength Training Anatomy, 2nd edition"; Frederic Delavier; 2006
- Inner Body: Abdominal Oblique Muscles
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