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Oblique Exercises for a Trim Waist

3 Pilates Exercises for Oblique Definition

Reaching the goal of having defined obliques is not easy at all. In addition to regular strength training, cardio, and a healthy diet, you have to make sure you’re targeting all of the oblique muscles effectively.

These muscles are:

  • The external obliques
  • The internal obliques
  • The transverse abdominal muscles

Oblique Exercises for a Trim WaistThe Criss Cross

  • Works:
    • the muscles of your entire torso.
  • How to do it:
    • 1. Lie down on your back and clasp your hands behind your neck. Keep your elbows wide.
    • 2. Bend your knees at 90 degrees (shins parallel to the floor, toes pointed).
    • 3. Draw your head and upper back off the floor.
    • 4. You’ll now reach opposite leg with opposite knee: breathe in, exhale and twist from the waist, reaching your right elbow do your right knee.
    • 5. Repeat on the other side.
  •  Tips:
    • Lift from your core, not from your elbows.
    • Engage your obliques while twisting from the waist.
    • Perform this exercise slowly and with control.

Side Plank

  • Works:
    • the deep core muscles, upper body, thighs, hips.
  • How to do it:
    • 1. Lie on your side with your elbow bent at a 90-degree angle and forearm under your shoulder. You can bend your knees at a 90-degree angle and stack your legs or keep your legs stretched out and parallel with the floor.
    • 2. Engage your abs and waist to lift off the floor. Keep shoulders strong.
    • 3. Hold for 5 seconds and perform 10 reps. To advance the move, increase the number of reps.

Glute Bridge with Leg Lift

  • Works: the spine, pelvis, glutes, and obliques.
  • How to do it: 
    • 1. Lie on your back with your knees bent. Feet are hip-width apart. Keep your arms straight and slightly away from the body.
    • 2. Inhale, then exhale to lift. Curl your spine and lift your hips.
    • 3. Make sure you’re stable in the hips. Slowly lift one foot off the ground, then lower and lift the other. Repeat 5 times on each side.
    • 4. With both feet on the ground, inhale and then exhale to return to the starting position.

These three exercises target not only the obliques but also the entire torso and even (in some cases) the lower body.

Strengthening your abs will improve your physique, but it’s also beneficial for the health of your spine and your posture.

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