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Best Exercise for Obliques Abs and Love Handles

#womensworkout #workout #femalefitness Repin and share if this workout eliminated your side fat! Click the pin for the full workout.

Looking for perfect exercises for your obliques? Then these are the ideal match for your daily routine!

Ab Bikes

The ab bike is a great movement to hit all of your ab muscles with one exercise.

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  1. Lay flat on your back, with your feet extended in front of you.
  2. Bend your elbows, placing your hands at the side of your head (you can rest them behind your head, never pull on your neck)!
  3. Bend your knees at a 90 degree angle with your hips.
  4. Cycle between bringing your opposite elbow and knee to each other, whilst extending your other leg outwards as shown. Your legs should circle around like they would if you were riding a bike.
  5. Make sure to twist your torso, tensing your abs as you make a cycling movement.
  6. Each time you’ve completed a cycle of each side, that is one rep.

Dumbbell Oblique Crunches

  1. Stand up straight with a dumbbell in each hand.
  2. Slowly lower one arm whilst keeping your abs tensed.
  3. Tense your obliques on the opposite side to your lowered arm, using them to raise your arm up. This is one rep.
  4. Repeat for both sides.

Glute Bridge to Leg Raise

This variation of the glute bridge helps remove some stability whilst working your legs.

  1. Perform a standard glute bridge.
  2. At the top of the glute bridge, tense your hip flexors and abs, bringing one knee up until it’s directly above you.
  3. Return your leg slowly back down to the ground. This is one rep.
  4. Repeat with the other leg.

Side Plank Crunches

You can spread the work across more of your ab muscles by adding a crunch to your side plank.

  1. Lie on your side and place your lower forearm on the ground. Make sure your elbow is below your shoulder.
  2. Either; stack your feet on top of each other, scissor them so both feet are on the ground, or place your lower knee on the ground (to make it easier).
  3. Lift your hips up to get into the side plank position and brace your core muscles. Keep your spine and neck in a neutral position.
  4. From the side plank position, tighten your abs, circling your raised elbow towards the forearm you’re supporting yourself with.
  5. Return your arm to its initial position. This is one rep.
  6. Repeat on the other side.

Hip Thruster

  1. Sit on the ground with your knees bent, feet flat on the floor and your hands behind you, with your palms pressed to the floor.
  2. Using your palms and heels for support, squeeze your glutes to raise your hips off the floor until your torso is horizontal. Squeeze for 2-3 seconds at the top.
  3. Slowly lower your hips back down. This is one rep.

Plank With Elevated Feet

Another variation on a standard plank is to elevate your feet. This puts more stress on your shoulders and higher up on your abs.

Side Crunch Kicks

  1. Start in a high plank position. Lift one arm off the ground and rotate your body onto your side placing that arm on your hip, supported by your other arm. Place your feet together. This is your starting posititon.
  2. Kick your lower leg out in front of you, focusing on your lower abs to bring your leg out. Keep your leg an inch or two above the ground as you do this. Hold for 1-2 seconds.
  3. Return your leg to it’s initial position below you. This is one rep. Repeat on the other side.

Crunches

The crunch is a great base ab exercise.

  1. Lie flat on your back.
  2. Place your hands at the side of your head or flat beside you. Don’t pull on your head or neck.
  3. Tense your abs to bring your torso off the floor, whilst at the same time using your abs to raise your legs into the air to complete the crunch.
  4. Hold for 2-3 seconds before returning to a flat initial position. One crunch is one rep.

Side Plank

This is a great plank variation to work your obliques (“side abs”) more.

  1. Lie on your side and place your lower forearm on the ground. Make sure your elbow is below your shoulder.
  2. Either; stack your feet on top of each other, scissor them so both feet are on the ground, or place your lower knee on the ground (to make it easier).
  3. Lift your hips up to get into the side plank position and brace your core muscles. Keep your spine and neck in a neutral position.
  4. Hold for as long as you can! Try to continue to hold this for longer to improve your core strength and to bring those abs out!

5. Repeat on your other side

Bodyweight Squats

Squats are a key exercise for working your whole body, so getting the basics right is important for developing those curves!

  1. Stand with your feet hip-width apart, or slightly wider, with your toes slightly pointing outwards. Make sure your spine is in a straight, neutral position. Make sure your weight is through your heels.
  2. Squeeze your leg and core muscles as you lower your body downwards, putting your hands out infront of you for balance if needed. Lower yourself until your butt is an inch or two off the ground. Hold for 1-2 seconds.
  3. Continue to squeeze your leg and core muscles as you raise yourself up again. This is one rep.

#womensworkout #workout #femalefitness Repin and share if this workout eliminated your side fat! Click the pin for the full workout.

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