May 7, 20203 min read

Obliques Home Workout

Shred up those Obliques with this Obliques Focused session!!

-Side Crunch:

Do 10 repetitions
Rest 30 seconds
Do 3 sets

-Tips: Start lying your back and feet on the floor with your knees bended and your hands on the sides of your head. Then crunch engaging your core to one side meeting your opposite elbow to your opposite knee then, go back to the starting position and repeat the other side.

SUPER SET:

-Lying Side Knee Raises:

Do 12 repetitions (6 a side)

-Tips: Start lying on the floor only on your bottom and forearms keeping your legs straight on front of you, then bring your knees to one side close your chest hold for a moment then go back to the starting position. Repeat alternatively one side and the other.

straight away

-Lying Lateral Flexion:

As many as repetitions as possible (AMARAP) in 30 seconds

-Tips: Lying on your bottom and your feet on the floor and keeping the upper back up from the floor, crunch laterally to the sides trying to touch your ankles going to one side and going to the another.

-After you have done this Super Set (2 exercises in a row with no rest):

Rest for 1 minute
Repeat 2 more Super Sets

TOTAL 3 x SUPER SETS

-Lateral Crunches:

Do 20 repetitions a side
No rest between side rotations
Do 3 sets

-Tips: Lying on one side with your hand on the sides of your head engage your obliques and crunch laterally. Do as necessary and repeat the other side.

-Side Plank:

Hold this position for 30 seconds per side
No rest, do one side then the other
Do 3 Sets

-Tips: As a standard plank but this time hold your body weight in one forearm and the side of your foot. Do as necessary then repeat the other side.

-Lateral Leg Raise:

Do 20 repetitions a side
No rest between side rotations
Do 3 sets

-Tips: Lying on one side with one whole leg and same forearm then, engage your core and lift the other leg up till you make 45 degrees angle with your legs. Hold for a second and slow down the leg then repeat as necessary and repeat other side and other leg.

SUPER SET:

-Rotation Leg Raises:

Do 12 repetitions (6 a side)

-Tips: Start lying with your bottom and forearms on the floor then raise up your legs like leg Raises but this time rotate them to one side and to the other, keeping your legs as much as vertical you can get them and not touching the floor.

straight away

-Abductor Kicks:

Keep doing the exercise for 30 seconds without interruption

-Tips: Start lying with your bottom and forearms keeping your upper back and legs up from the floor. Then keeping your legs straight open and close them, adduction and abduction as necessary but not touching the floor with them.

After you have done this Super Set (2 exercises in a row with no rest):

Rest for 1 minute
Repeat 2 more Super Sets

TOTAL 3 x SUPER SETS

The obliques muscles are tasked with a variety of functions.

They help you bend your torso to the side, help rotate your torso to the left and right, and perhaps most important, actually act to resist your torso from rotating, which helps to stabilize and protect your spine.

Do not forget that you can ask me anytime or give me a comment for any question you might have.

Also, do not forget to stretch your muscles after every workout you do.

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If you do not have enought with all of this then, just contact to me and BOOK your FREE TRIAL session with me, and I will show you how to do everything and I will correct your technic and performance by myself in LIVE!!