Oblique exercises are often overlooked in favor of more “traditional” exercises like sit-ups and crunches. However, oblique exercises can be very beneficial for women, especially when it comes to toning the waistline.
There are a number of different oblique exercises for women that can be done, and they can be tailored to fit any fitness level, but not all of them are effective for women. The key is to find exercises that target the oblique muscles specifically, and that can be done without putting too much strain on the neck or lower back. For example, beginner oblique exercises might include side leg raises or side bends. More advanced oblique exercises might include Russian twists or Pilates reformer exercises.
Side planks
Most people think of side planks as a move to tone the obliques, but this challenging exercise also works the shoulders, arms, and legs while improving balance and stability.
To do a side plank, start by lying on your side with your feet together and your elbow directly beneath your shoulder. Prop yourself up onto your forearm and raise your hips so your body forms a straight line from your ankles to your head. Hold this position for 30 seconds, then lower your hips and repeat on the other side.
Russian twist
The Russian Twist is a popular abdominal exercise that is often used to tone the obliques and work the core muscles. This move can be performed with or without weight and can be done as part of a workout routine or as a standalone exercise.
To do a Russian Twist, sit on the ground with your knees bent and your feet flat on the floor. Place your hands on your thighs or crossed in front of your chest. Lean back slightly, keeping your back straight. From here, twist your torso to the right, then to the left, and continue alternating sides for the desired number of reps.
Trunk rotations
Trunk rotations are a great way to improve your mobility and flexibility. They can also help relieve lower back pain.
To do a trunk rotation, start by lying on your back with your knees bent and your feet flat on the ground. Place your hands behind your head. Then, slowly rotate your upper body to the right, bringing your right elbow toward your left knee. Hold for a count of five, and then repeat on the other side.
As you get stronger, you can increase the range of motion by bringing your right hand all the way across your body to touch your left knee.
Side bends
Side bends are a great way to work the oblique muscles, which are the muscles that run along the sides of the abdomen. They can be done with or without weight and can be done standing up or sitting down.
To do a side bend, stand with your feet shoulder-width apart and your hands on your hips. Bend to the side, keeping your back straight and your abdominal muscles pulled in. Return to the starting position and repeat on the other side.
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