Losing midsection fat is a great task and can get frustrating if it is not lost even after the effort that you put into getting fit. There are many names given to the extra fat in this section – love handles, extra cushion or muffin top; call it whatever but losing the fat in this region is always a challenge. This is where Oblique training comes into play. Add some of the Oblique exercises to your regular routine and you can have defined abs, strong core and will lose the muffin top!
As a runner, you just cannot afford to have the not-so-loveable love handles or a posture change. So, how can oblique exercises help you? Well, oblique exercises help us in maintaining the balance that our body needs when we are focusing on just one part – the abs. The oblique muscles play an important role as they range from the sides of the ribs to the waist right up to the hip bones. When we twist our waist or torso we feel a pull in that region, that’s the oblique muscles we are working on. The oblique muscles protect our torso and help us in strengthening the entire midsection.
Basically, you stay fit and trim performing oblique exercises and isn’t that your goal as a runner? So check out the various exercises one can follow to lose the extra flab in the midsection of your body and attain the desired results. Here we will understand external oblique exercises, oblique exercises without equipment, how to build a strong core and exercises for men and women.
Table of Content
- Top 10 Oblique Exercises for Men
- Top 10 Oblique Exercises for Women
- Oblique Exercises for a Strong Core
- Best Oblique Exercises to Get Ripped Up Abs
Top 10 Oblique Exercises for Men
Strip that unhealthy fat from your body and strengthen your core with our best oblique exercises!
Welcome stronger, lean abs -
1. Offset Dumbbell Squat
Take a dumbbell, medium weight in one hand. The dumbbell should rest on your shoulder and your elbow should be bent. It should be in racked position. Now, start to go low from your hips until your quads are parallel to the floor. Once you attain this position go up again and repeat this set. Make sure your back is always straight. Work on each side with minimum two sets.
2. Side Plank
This is one of the best oblique exercises that will instantly show results.
This is slightly different than the regular plank. Lie on one side of your body and pop up with the support of your arm. Make sure your body is straight and upright. It is very important to keep your body in one line here to get the best results. To go a step further and get faster results you can lift your leg in the same position and repeat this action.
3. TRX Pendulum Swing
You will require a TRX for doing this exercise. Put your feet in the cradles of the TRX. Get into a regular plank position keeping your body in one line facing the floor. Rotate your hips slightly and swing your legs to the right. After completing a set reverse this movement and move your legs to the left for the same time.
4. Dumbbell Bench Press – Single Arm
Lie flat on a bench with a medium-weight dumbbell in one hand. Hold the dumbbell over your chest. Make your core tight and raise your hand which holds the dumbbell. Pull it down towards your chest for a set. Repeat this action with the other hand.
5. Spiderman Push up
Get into a regular push up position before you start this exercise. As you go closer to the floor like how you do a regular push up, lift one of your legs up and push it sideways. The aim is to try and get your elbow and knee in contact. Repeat the set with the other leg in the same way. If you feel your body muscles turn stiff with this workout, you can perform foam roller exercises to relax your stiff muscles.
Did you know?
Oblique exercises protect your spine from bending during workouts like squats, leg lifts, side bends and much more.
6. Hanging Oblique
You will require a pull-up bar for performing this exercise. Grab the bar and hang on it at arm’s length. Now, lift your legs and bend your knees at 90 degrees and lift your right hip towards your right arm pit. Repeat this set on the left side as well same way.
7. Hanging Hurdle
You will need a pull-up bar and a bench for this exercise. Place the bench in the center of the pull-up bar. Hang from the bar right above the bench with your legs together and knees slightly bent on one side of the bench. Follow this for both the sides for one set each.
Lie on the floor facing up. Make sure your body is in one line i.e. your hands and legs need to be straight. In one go, lift your torso and legs together and try to touch your hands to your toes. Once this is done return to the original position. Repeat this for a minimum of one set.
9. Cross Body Mountain Climber
To do this exercise you need to be in the push-up position. Lower your body and lift your right knee and cross it over and get it to touch your left elbow. To begin with, you can do this slowly and once you understand and get habitual to this exercise you need to fasten this process.
10. Hip- up
Lie on the floor perpendicular on the left side of your body. Your left arm should be extended up. Now raise your hips in the same direction of your hand and make sure it is in line with your body. Know more about top hip strengthening exercises and stay fit always.
Top 10 Oblique Exercises for Women
Dear ladies, we totally understand how much you detest the stubborn love handles. But now it’s time to permanently shake them off and say hello to washboard abs. These best oblique exercises will melt away the fat, keep you fit for the upcoming marathons and races. Check them out:
This is an exercise for women to not only tone the oblique but also adds to some cardio!
Get your knees under the hips and wrists under the shoulder. Lift your knees and exhale so that your abs start to work. Kick your leg starting with right across the left and lift your heel from the floor. Repeat this with the other leg for 30 seconds.
2. Windshield Wipers
Lay flat on your back, and place your hands parallel to the ground. Now gently lift your legs upwards in the 90-degree position. Then twist your legs from left to right just like a windshield wiper. Make sure that your core is tight during this exercise. Do 3 sets of each leg for 30 seconds.
3. Supine Oblique
Lie on your back and extend your arms upwards. Make your core strong and lift your legs in a table top position. Make sure that your knees are bent at a 90-degree angle. Maintaining the angle tilt your knees and try taping the floor on one side. Repeat this on the other side for 30 seconds.
4. Toe – Heel Reaches with weights
Stand upright with legs straight and slightly apart. Take mid weight dumbbells in each hand and try reaching your arm to the toe.
5. Plank Hip Twists
Get into a regular plank position and squeeze your legs. Twist your legs over the mid line from left to right. Repeat this for 3 sets for 30 seconds each.
6. Russian Twist
Lie on the floor facing upwards, hips slightly apart, knees bent and heel flat. Hold a medium size dumbbell or a light fitness ball point your elbows out and try to curl up with the weight in the center position. Twist your upper body for 3 sets alternating the sides.
7. Oblique Side Sit up
Sit on the sides of your knees. Take a dumbbell or a kettle bell and hold it tightly towards your chest. Tighten your core and raise from the kneeling position maintaining the weight towards your chest. Do this exercise for 60 seconds on each side.
8. Elevated Mountain Climbing
You will require an incline to perform this exercise. Hold the incline from the edges. The point is to slightly spread apart your shoulders. Once you are in a comfortable position pull your leg towards your chest. Alternate this with the legs for 3 sets each.
9. Side Plank and Hip Dips
Lie on one side of the floor. Raise the arm of whichever side you start with and then lift your hip with legs stacked on one another. Now dip your hip towards the floor but make sure it doesn’t touch the ground. You can do 12 – 15 dips on each side.
10. Regular Planks
This exercise is good for strengthening your core. Make sure that your body is in a straight line when you perform this. A 45 second to 1-minute plank is good to start with. You can even start your workout regime with these strength training exercises.
Oblique Exercises for a Strong Core
Want to know the benefits of the strong core? It will help you run faster, stabilize your body and the best part, it prevents your body from running injuries! So, come on join with us on the mission of stronger core with these best oblique workout:
1. Reverse Crunch
Lie on the floor, back straight. Bend your knees in a 90-degree position and lift them. Once you get your knees perpendicular to your chest try touching them to your forehead in the same position. Repeat this for 3 sets of 12 to 15 reps.
Lie flat on the floor with back straight. Bend your knees to a 90-degree angle. Put your fingers behind your head but remember not to lock them. Now start to push your inside and start to elevate your head from the floor rolling in towards your knees. Repeat this movement for 25 – 30 reps for 3 sets.
3. Barbell Side Bend
Stand straight and hold a barbell from behind of your shoulders. Make sure it is not very tight. Your feet should be slightly apart and this will be your starting position. Keep your head up and back start and start to bend towards one side, but in one line. Breathe appropriately when doing this movement, stay there for a second and return to your original position. Alternate sides and repeat this for 3 sets of 12 – 15 reps.
Best Oblique Exercises to Get Ripped Up Abs
You know it! If you want ripped up abs then you ought to sweat! And nothing is better than heart pounding oblique exercises. These exercises will melt the flab, shape you up and show those awestruck six pack abs effortlessly. So check out the best oblique exercises and get closer to your dream body:
1. Weighted Oblique Static Holds
This is one of the most effective oblique exercises for getting the perfect shape and desired abs. Lie on the floor on one side with your back completely straight and get your legs close to the torso. Squeeze your torso hard and at the peak when you feel the maximum pull hold it for a minimum of 45 seconds. If you can do this hold for more time comfortably go ahead!
2. Side Planks with Knee Pull
Lie on the floor straight on one side and raise the arm straight up in the air. Give it a pull. Stack your legs and the leg that up bends its knee and get it closer to your chest maintaining your body straight. Hold the knee towards your chest for a minute and then get it back to the original position. Alternate sides and repeat this for 15 reps on each side.
3. Decline Russian Twists
You will need an abs bench for this which is at a 45-degree decline. Lean back on this bench and tighten your oblique and core. Get into a comfortable position before you start this exercise. Arching your back might get you injured so keeping it straight is important. Now, stretch your arms forward and in slow motion rotate back and forth. Keep holding your position when you move for half a second every time.
4. Oblique Cable Crunches
This is one of the only abs exercises which uses weight, heavy weight. Once you have healthy abs this exercise becomes easy and one can use 100 – 120 + pounds of weight.
5. Wood-Chop Crunch
This is a high intensity, a fat burning exercise that you can include in your oblique exercise routine. Grab a pulley handle at a distance till the time you feel a nice stretch in your oblique. Once you have extended your arms completely, swing them in full movement and power. After every swing, hold them for a second and then return to the same position.
Oblique exercises are the best way to lose the extra fat in your midsection and get you in the perfect the shape. These exercises not only help in strengthening your core but also help in giving you the much-needed flexibility and building of abs. Oblique exercises are a part of the ab muscle group that needs to be worked out well so that your entire core gets in shape. This can be for getting stronger, protecting your body from an injury or just trying to get more defined muscles.
So runners how are you adding these exercises to your fitness regime and getting a complete body workout? The best part about these exercises is that some of them can be done without the help of a trainer or equipment right at home and by self! Bid adieu to love handles and welcome lean, stronger body which is perfect for running!