Disclaimer:
Consult a healthcare professional before starting any exercise program. This workout routine is for informational purposes only and not medical advice. Exercise carries risks, so listen to your body and stop if you experience discomfort. Use proper form to minimize injury risk. By participating, you release all liability from the workout’s creator.
This simple ab workout is designed to target not only your core muscles but also your arms and obliques for a complete upper body and core strengthening session. Incorporating exercises that engage multiple muscle groups simultaneously will help you maximize your workout efficiency and achieve a toned and defined midsection. Perform each exercise with proper form and control, aiming for 2-3 sets of 10-15 repetitions for beginners, and increasing intensity as you progress.
Understanding the Obliques
Before diving into the workout, let’s understand the importance of the obliques. The obliques are a group of abdominal muscles located on the sides of your torso, running diagonally from your ribs to your pelvis. They play a crucial role in stabilizing your core, rotating your torso, and supporting everyday movements such as twisting, bending, and side-to-side motions.
Why Obliques Are Often Missed
Despite their importance, the obliques are often overlooked in traditional ab workouts. Many people focus solely on exercises that target the front of the abdomen, such as crunches and sit-ups, neglecting the obliques and leaving them underdeveloped. This imbalance can lead to poor posture, decreased stability, and increased risk of injury, especially in activities that involve twisting or rotational movements.
Workout Routine
Exercise 1: Plank with Shoulder Taps
- Start in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
- Keeping your core engaged and hips stable, tap your left hand to your right shoulder, then return to the starting position.
- Repeat with your right hand tapping your left shoulder. Continue alternating sides for 10-15 reps on each side.
Exercise 2: Russian Twists with Dumbbells
- Sit on the floor with your knees bent and feet flat on the ground. Hold a dumbbell or a weighted object with both hands close to your chest.
- Lean back slightly to engage your core, then twist your torso to the right, bringing the weight towards the floor next to your hip.
- Return to the center and twist to the left, bringing the weight towards the floor next to your left hip. That’s one rep. Aim for 10-15 reps on each side.
- PRO TIP: If you want to step this up, lift your legs off the ground.
Exercise 3: Mountain Climbers
- Begin in a plank position with your hands directly under your shoulders and your body in a straight line.
- Engage your core and drive your right knee towards your chest, then quickly switch legs, bringing your left knee towards your chest.
- Continue alternating legs at a rapid pace, as if you’re running in place. Aim for 20-30 seconds or 10-15 reps on each side.
Exercise 4: Bicycle Crunches
- Lie on your back with your hands behind your head and elbows pointing out to the sides.
- Lift your shoulder blades off the ground and bring your knees towards your chest.
- Straighten your right leg while simultaneously twisting your torso to bring your left elbow towards your right knee.
- Switch sides, straightening your left leg and bringing your right elbow towards your left knee. Continue alternating sides in a pedaling motion. Aim for 10-15 reps on each side.
Exercise 5: Plank Up-Downs
- Start in a plank position on your forearms.
- Press up onto your right hand, then your left hand, coming into a high plank position.
- Lower back down onto your right forearm, then your left forearm. That’s one rep. Alternate which arm you start with for each rep. Aim for 10-15 reps on each side.
This is a sample workout created by me. I will be offering consultations to work with me virtually very soon!
Cool Down
Finish your workout with a 5-10 minute cool down consisting of static stretching focusing on your core, arms, and obliques. This will help improve flexibility, reduce muscle soreness, and promote recovery.
Incorporate this total core blast workout into your routine 2-3 times per week, allowing for adequate rest days in between. By targeting your arms, core, and obliques, you’ll not only strengthen your muscles but also improve your overall stability, posture, and functional movement patterns. – Alaina