Twist, crunch, and flex: 5 exercises for core strength
What's the story
Strengthening the oblique muscles is key to achieving a balanced core and better fitness. These muscles, which run along the sides of your abdomen, are important for stabilizing your body when performing a variety of activities. From improving your core strength to aiding good posture, including oblique-targeting exercises in your routine can do a lot. Here are five effective moves to help you target them.
Twist move
Russian twists for core engagement
Russian twists are an excellent exercise to engage the obliques. Sit on the floor with knees bent and feet flat. Lean back slightly while keeping your back straight. Hold a weight or simply clasp hands together, then twist your torso to one side, bringing hands beside your hip. Return to center and repeat on the other side. This move helps in building rotational strength.
Plank position
Side plank for stability
While the side plank effectively targets the obliques, it also improves balance and stability. Lie on one side with legs extended, and stack feet on top of each other. Prop yourself up on one elbow (ensure it's directly under your shoulder), then lift hips off the ground, forming a straight line from head to heels. Hold this position while engaging core muscles.
Crunch exercise
Bicycle crunches for dynamic movement
Bicycle crunches provide dynamic movement that targets both upper abs and obliques at once. Lie flat with lower back pressed into the ground; place hands behind head (don't pull neck forward) as you lift shoulders off the floor, slightly twisting towards the opposite knee (which should be drawn towards the chest alternately), like a pedaling motion.
Chopping action
Woodchoppers for power building
Woodchoppers simulate the motion of chopping wood, making for a killer workout. This exercise targets the obliques mainly, along with shoulders, arms, and legs. Stand with shoulder-width feet apart, holding a weight with both hands over one shoulder. Then, swing diagonally across your body, ending outside the opposite knee. Repeat, alternating sides every time. Maintain controlled form through the entire set to reap the maximum benefit as safely and effectively as possible.
Standing move
Standing oblique crunches for flexibility
Standing oblique crunches add a flexibility component, targeting sides efficiently. Stand tall, feet hip-width apart, place hand behind head, lift opposite knee towards elbow, bending sideways at waist, contracting those lateral muscles. Return to start position, switch sides, and continue alternating rhythmically. Maintain a steady pace, focus on proper alignment, and avoid unnecessary strain to prevent injury. Potential areas involved during the execution process are highlighted.