The 11 Best Oblique Exercises for Women Who Want a Toned Core

Crunches and sit-ups aren't going to cut it.

18.1.2020

Crunches and sit-ups aren't going to cut it.

Learn the best oblique ab exercises for a toned core, including external oblique exercises, internal oblique exercises, and oblique exercises without

is an OG ab-burner, the side plank is basically the definition of an oblique ab exercise. Add the snazzy reach through and you’ll also be targeting the upper back, Piskin says. How to do it: In right side plank position, extend your left arm with fingers pointed toward the ceiling. Tighten your lower ab muscles and brace your entire core. Rotate your left fingers around your body and touch beneath your right hip. That’s one rep. Do three reps on that side, then switch. Work up to 10 reps per side. RELATED: Front plank knee to elbow Image zoom “This move is an internal oblique exercise and an external oblique exercise,” Daley says, “but it also works the glutes, hip flexors, and shoulders.” The goal here is to draw your knee to your elbow on the same side. However, tight hips and/or a weak core will make that difficult to do with good form. If you can’t draw your knee up that high in a controlled manner—aka without rocking your hips side to side—go only as high as you can, he suggests. How to do it: push-up position, then lower to your forearms so your elbows are directly under your shoulders. Keeping your back flat and your core engaged, draw your left knee up to tap your left elbow. Return your left leg to starting position. That’s one rep. Repeat on the other side, then continue to alternate from left to right for a total of 16 to 20 repetitions. Spiderman push-up Image zoom Once you’ve got the front plank knee to elbow down, kick it up a notch with the spiderman push-up. You already know that push-ups are seriously effective for strengthening your triceps, chest, core, and shoulders. Well, this variation lets you target your obliques at the same time, Lozada says. If you can’t comfortably complete five standard push-ups in a row, try this with your knees on the floor. How to do it: Start in push-up position with your hands directly under your shoulders. Bend your elbows as if you’re doing a push-up. As you lower your body toward the floor, lift your right leg off the floor, open up that right hip, and draw your right knee up to touch the outside of your right elbow. Return to push-up position. That’s one rep. Repeat on the left side. Aim to complete three sets of 10 reps. RELATED: Banded anti-rotation twist Image zoom This movement will force you to twist your core against resistance, Lozada says. Translation: You can get a serious ab burn in mere minutes. As with most resistance band exercises, your best bet is to start with little resistance and progress to a harder band if needed. How to do it: To set up, grab a resistance band and tie a knot in one end around a vertical post (the inside of a squat rack works well) so it sits just below shoulder height. The more resistance in the band, the harder the exercise will be. Stand with feet shoulder-width apart with the right side of your body toward the post. Pull the band in front of you with both hands so that it’s even with the middle of your chest. Take a step or two away from the post to create more tension in the band. Brace your core, straighten your arms in front of you, and twist your body away from the post. Your hips should stay facing forward; only your core and shoulders are rotating. Pause, then reverse the movement to return to the starting position. That’s one rep. Do eight reps on one side, then switch sides. Single-arm farmer's carry Read more: Health

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