For this months challenge, Marc is here to show you specific exercises to target your obliques. By strengthening this muscle group, it will not only work to give your torso a more defined shape, but will contribute towards those sculpted abs many of us seek too.
Some of the exercises outlined below are easier than others, but there are 8 to choose from so you can mix things up however you like. I’d really encourage you to give each one a try though first and let me know in the comments what works best for you.
Exercise 1 – Bear Crunch
Get into a tabletop position with your hands directly under your shoulders and your knees directly under your hips. Dig your toes into the floor and slightly elevate your knees so they hover just a few inches above the ground.
Simultaneously rotate your torso to the right and drive your left knee and your right elbow toward each other so they meet in front of your chest. Pause, and then reverse the movement. Alternate sides with each rep.
Exercise 2 – Side Plank Hip Raises
Lie on your left side, right arm extended so it’s perpendicular to the floor. Prop yourself up on your left forearm and raise your hips so your body is straight from ankles to head. Lower your left hip, and then raise it again until it’s in line with your body.
Finish all your reps on your left side before switching to your right side.
Exercise 3 – Swiss Ball Plank Rotation
Assume a plank position with your forearms on a Swiss ball. Use your elbows to move the ball in small circles, making sure your core doesn’t rotate or your back arches or bends.
Exercise 4 – Spiderman Pushups
Assume a standard pushup position. As you lower your body toward the floor, lift your right foot off of the floor, swing your leg out sideways and try to touch your knee to your elbow.
Reverse the movement as you push your body back to the starting position.
Exercise 5 – Extended Plank Lateral Step
Get into a pushup position with your hands underneath your shoulders and your body forming a straight line from your head to your heels. One at a time, swing your legs out to the side without bending your knee.
Perform it in a slow and controlled manner, or speed it up for an extra metabolic boost.
Exercise 6 – V Sit
Lie on your back with your legs and arms straight, so your body is flat on the floor. In one movement, simultaneously lift your torso and legs as if you’re trying to touch your toes. Lower your body to the starting position.
Exercise 7 – TRX Side Bender
Ensure the TRX Suspension Trainer is at mid-length. Hold handles on top of head with both hands and bent elbows, standing side-on to anchor. Drop hips away from anchor toward floor whilst keeping hips square. Return to starting position.
Exercise 8 – TRX Pendulum Swing
Place both feet toes first into the foot cradles of a TRX. Press into a plank position, keeping your body in a straight line from your head to your heels. Swing your legs to the left, allowing your hips to rotate slightly.
Bring your knees to your elbow, pause, and then reverse the movement and perform the same on the opposite side.
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