What’s the first thing that comes to your mind at the mention of core workouts? Most of us fixate on one thing: front of our abs. While we all love a good abs workout, a killer workout isn’t just all about the front of the abs. The entire core together helps us to stay balanced and perform a lot of exercises. Obliques, the muscles that run along the sides of the waist, from the ribs to the hip bones have an important role. Strong obliques built by a workout focussing on the sides of your core will help improve posture and will tighten up your midsection.
So let’s get all set to sculpt that waistline, ‘coz crop tops aren’t going anywhere from the fashion world.
10-Minute Obliques Workout
Do all five exercises for 30 seconds on each side. Want to do more? Repeat two-three rounds of this circuit.
T-spine rotations: 30 seconds each side
How it’s done: Get into a quadruped position, knees under your hips and hands under your shoulders. Place one hand on the upper back or back of the neck. Now, begin to rotate leading with the eyes, head and shoulder as far as possible down toward the elbow of your other hand. Then reverse the motion rotating upwards as far as possible. Do not put pressure on your neck when you’re rotating. For second rotation, change the hand position and place it on the low back with the palm facing up. Repeat the exercise with the hand in this position.
If you’re in a 9-5 desk job then you definitely need this exercise to improve your posture. If you are spending long hours sitting in one position, your posture and ability to move through our thoracic spine deteriorate. And a stiff spine can result in trouble for your shoulders and lower back. Include this exercise in your workout routine to improve spine mobility
Cross-body v-up: 30 seconds
How it’s done: Start by laying down face up on the floor with both arms down by your side. Keep your right knee bent and straighten your left leg. Keep your left arm down alongside your body and extend your right arm behind your head. This is your starting position. Now engaging your abs, raise your left leg up and at the same time raise your right arm up towards your left leg. Keep your head straight and try to squeeze your core when you bring your right arm and left leg up. Repeat the movement on the other side.
This movement works on your upper and lower abdominal muscles as well as your obliques and hip flexor muscles.
Straight leg pulse: 30 seconds
How it’s done: Remain in the same position as you were in cross-body v-up. Straighten your left leg into the air, the bottom of your left foot should be facing the ceiling. Extend your left arm out to the side and reach your right arm up toward your left foot, crunching your torso up a few inches as you do. Slowly pulse your upper body and right arm up toward your left foot a couple of inches, and then back a couple of inches. Continue this up-and-down pulsing motion for30 seconds.
This movement helps you build a super-strong core and pulse.
Bicycle crunch pulse: 30 seconds
How it’s done: In the same position as in straight leg pulse, lie face up with your knees bent 90 degrees just over your hips. Place your hands behind your head, elbows bent and pointing out to the sides. Curl your shoulders off the floor and twist to bring your right elbow to your left knee, while simultaneously straightening your right leg. Hold this position for a second, your right elbow should touch or almost touch your knee. Continue for 30 seconds and then repeat the same movement on the other side.
Bird dog crunch: 30 seconds
How it’s done: Start on your hands and knees in tabletop (quadruped) position. Your wrists under your shoulders and your knees just under your hips. Extend your left arm forward and right leg back. Your back should be flat back and hips in line with the floor. this is the starting position. Now, draw your left elbow and right knee in to meet near the center of your body.
Return to start. Continue this movement for 30 seconds and repeat this on the other side.
Featured Image: Shutterstock
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