How oranges are best stored

 

When we think of core training, most of us look to the front of our abs. You know, those muscles that make up those six pack abs. But the abs comprise a handful of different muscle groups, and it's important to train them all, whether you're simply trying to get stronger and protect your body from injury, or trying to achieve more visible muscle definition. read more. webcomputerworld

The entire core helps us balance and do many exercises without falling or straining our backs, but the obliques in particular play an important role. They are the muscles that run down the sides of the waist, from the ribs to the hip bones. We use them every time we twist our torso or lean to one side or the other. "The inclines help stabilize and protect our core," Danielle Burrell, a NASM-certified personal trainer and founding coach of Rumble Boxing, tells SELF.

In particular, your lower back is less likely to strain when you have strong obliques that can support your body with any pivoting or twisting movement. "It's very important to train and build strong oblique muscles so we can perform better in exercise, sports, and everyday functional movements," says Burrell.

Here, Burrell demonstrates 13 oblique exercises he loves. They all require no equipment or a simple weight like a dumbbell or medicine ball, so you don't have to go to a gym to do them. Take a look at the moves below, find some of your favorites and add them to your next strength training session or at the end of a cardio workout to really target your sides.

Bonus: Many of these moves will inevitably impact other parts of your core as well, with some even requiring your torso and butt.

1

side planks

"This exercise primarily targets the obliques, but it also works the entire side of the body, including the shoulders, core, and hips," says Burrell.

Start on your side with your feet stacked on top of each other and your lower forearm just below your shoulder.

Engage your core and raise your hips until your body is in a straight line from head to toe.

Hold this exact position for 30 seconds or more without lowering your hips, then repeat on the other side.

Side plank dips

"Side planks are a more challenging way to get your obliques into a side plank position," says Burrell. "This exercise primarily targets the obliques, but also works the entire side of the body (shoulders, core, hips)."

Start on a side table.

Lower your hips to the floor and come back up to the starting position or a little higher if you can.

3

crunches to turn

"This exercise targets the obliques, but it also works all of the abs," says Burrell.

Lie on your back with your knees bent and your feet flat on the floor.

Place your hands behind your head, tighten your core, and do a full squat. At the top of the squat, bring your right elbow towards your left knee and rotate your body to that side.

Lower your back to start.

Repeat this movement alternately each time.

4

russian twins

"Russian twists work your entire core with an emphasis on your obliques," thanks to the twisting motion, Burrell says.

Sit in front of you with your legs straight, knees bent and heels on the floor, back at a 45 degree angle to the floor. Hold a medicine ball or dumbbell (try 8-10 pounds) with both hands next to your abdomen.

Keep your back straight and the medicine ball close to your torso as you twist left and right.

5

Spiderman

Burrell says these are great for the full core, but the side crunch part shows your obliques a little more love. You also get an extra upper body workout since you're using your arms, shoulders, and back to stay in the plank position. And like any exercise performed in a plank position, you'll need to keep your butt tight (and therefore working) the entire time.

Begin on a high plank, arms extended and hands under shoulders, core engaged.

Bring your left knee to your left elbow. Use your torso to twist toward your knee to perform a side crunch. read more. healthnutritionhints