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Obliques

Side Leg Series

Side Leg Series

A.

Fold rope in half and place it on floor. Lie on floor on left side parallel to rope with left forearm on floor, right palm pressing into floor in front of torso, left leg bent slightly backward and right leg extended and lifted at hip height to start.

B.

Bend right leg, bringing right knee forward to touch floor in front of rope. Return to start.

C.

Then, keeping right leg long, rotate leg inward to bring right leg forward to touch toes to floor in front of rope. Return to start. That's 1 rep. Do 8 reps. Switch sides; repeat. That's 1 set. Do 3 sets.

Lean and Pull

Lean and Pull

A.

Fold rope in half. Stand with feet wide, holding one end of rope in each hand with arms extended overhead and palms facing forward. Pull bent left arm toward left hip, reaching straight right arm and leaning torso toward left to start.

B.

Hinge forward from hips with a flat back, pulling bent left arm up until hand is at shoulder height and extending right arm long and across body in line with left leg, palms facing backward. Reverse the movement to return to start.

Corkscrew Push-Up

Corkscrew Push-Up

A.

Get on floor on all fours. Lift knees to hover 2 inches above floor to start.

B.

Bend arms back at a 45-degree angle, lowering body toward floor as you rotate hips and knees toward left. Push up to start. That's 1 rep. Switch sides; repeat. Continue alternating sides for 20 reps, then jog in place for 30 seconds.

Diamond Sit-Up Twist-Back

Diamond Sit-Up Twist-Back

A.

Sit on floor with legs bent out to sides, soles of feet touching, and arms by sides. Lie back and extend arms overhead on floor to start. Sit up, reaching hands forward to touch floor in front of feet.

B.

Then bend arms out to sides and lower upper body to floor, rotating torso toward left, then toward right. Return to start. That's 1 rep. Do 20 reps, then jog in place for 30 seconds.

Plank Kicks 180-Tuck

Plank Kicks 180-Tuck

A.

Stand with feet hip-width apart and arms by sides. Crouch, place palms on floor, then hop feet back to plank.

B.

Shift weight into right hand and left foot and rotate torso and hips slightly left, bringing straight right leg and straight left hand to meet in front of chest. Return to plank. Switch sides; repeat. Quickly hop feet toward hands,

C.

Then jump as high as you can, tucking knees toward chest and turning 180 degrees in air to land facing the other direction. That's 1 rep. Do 20 reps (alternating sides for the 180-tuck jumps), then jog in place for 30 seconds.

Plank Kicks 180-Tuck

Plank Kicks 180-Tuck

A.

Stand with feet hip-width apart and arms by sides. Crouch, place palms on floor, then hop feet back to plank.

B.

Shift weight into right hand and left foot and rotate torso and hips slightly left, bringing straight right leg and straight left hand to meet in front of chest. Return to plank. Switch sides; repeat. Quickly hop feet toward hands,

C.

Then jump as high as you can, tucking knees toward chest and turning 180 degrees in air to land facing the other direction. That's 1 rep. Do 20 reps (alternating sides for the 180-tuck jumps), then jog in place for 30 seconds.

Corkscrew Push-Up

Corkscrew Push-Up

A.

Get on floor on all fours. Lift knees to hover 2 inches above floor to start.

B.

Bend arms back at a 45-degree angle, lowering body toward floor as you rotate hips and knees toward left. Push up to start. That's 1 rep. Switch sides; repeat. Continue alternating sides for 20 reps, then jog in place for 30 seconds.

Diamond Sit-Up Twist-Back

Diamond Sit-Up Twist-Back

A.

Sit on floor with legs bent out to sides, soles of feet touching, and arms by sides. Lie back and extend arms overhead on floor to start. Sit up, reaching hands forward to touch floor in front of feet.

B.

Then bend arms out to sides and lower upper body to floor, rotating torso toward left, then toward right. Return to start. That's 1 rep. Do 20 reps, then jog in place for 30 seconds.

Corkscrew Push-Up

Corkscrew Push-Up

A.

Get on floor on all fours. Lift knees to hover 2 inches above floor to start.

B.

Bend arms back at a 45-degree angle, lowering body toward floor as you rotate hips and knees toward left. Push up to start. That's 1 rep. Switch sides; repeat. Continue alternating sides for 20 reps, then jog in place for 30 seconds.

Diamond Sit-Up Twist-Back

Diamond Sit-Up Twist-Back

A.

Sit on floor with legs bent out to sides, soles of feet touching, and arms by sides. Lie back and extend arms overhead on floor to start. Sit up, reaching hands forward to touch floor in front of feet.

B.

Then bend arms out to sides and lower upper body to floor, rotating torso toward left, then toward right. Return to start. That's 1 rep. Do 20 reps, then jog in place for 30 seconds.

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