You are here

Obliques

Core Twist

Core Twist

A.

Lie faceup on floor with arms long by sides and legs extended. Curl torso off floor, bend arms out to sides so fingertips meet in front of chest; lift legs about a foot above floor to start. Rotate torso toward right. Rotate through start position to switch sides; repeat. 

Side-Plank Rotation

Side-Plank Rotation

A.

Start on floor in a side plank on right palm with feet stacked and left arm reaching up.

B.

Rotate body toward floor to come into a plank on palms. That's 1 rep. Do 8 reps. Switch sides; repeat.

Side-Plank Rotation

Side-Plank Rotation

A.

Start on floor in a side plank on right palm with feet stacked and left arm reaching up.

B.

Rotate body toward floor to come into a plank on palms. That's 1 rep. Do 8 reps. Switch sides; repeat.

Four Corners

Four Corners

A.

Start on floor in plank on palms. Pull bent right leg up to touch knee to right elbow. Return to start.

B.

Pull bent right leg up and across body to touch knee to left elbow. Switch sides; repeat. That's 1 rep.

Diagonal Knee Pull

Diagonal Knee Pull

A.

Stand with feet hip-width apart and hold a weight in each hand with arms by sides. Extend arms overhead with palms facing each other, then lean torso toward right, bending right knee (hips and right toes turn slightly toward right) and extending left leg out to side, rising onto left tiptoes to start.

B.

Quickly pull bent arms down and bent left leg up between elbows at waist height. Return to start. Do 32 fast reps. Switch sides; repeat.

Barre Abs

Barre Abs

A.

Lie faceup on the floor facing barre with feet slightly wider than hip-width apart and toes hooked under barre with feet flexed, heels pressing into the wall (or feet flat on a wall), knees slightly bent; hold a weight in each hand with arms by sides, palms facing down. Bend arms 90 degrees, rotating forearms up so palms face barre. Curl head, neck, and shoulders and hover arms off the floor to start.

B.

Sit up, extending arms forward and up toward barre. Return to start. Do 16 reps. Then hold the top of the sit-up and pulse three inches higher and lower 16 times.

Side Plank Twist

Side Plank Twist

A.

Start on floor in side plank on right forearm with palm pressing into floor and left arm reaching straight over left shoulder.

B.

Lower right hip to touch floor, then thrust it back to start position.

C.

Rotate torso until shoulders are square to floor, reaching left arm under and through belly. Return to start. That's 1 rep. Switch sides; repeat.

Side-Lean Hop

Side-Lean Hop

A.

Start on floor on knees with legs together and arms by sides. Open right hip, stepping right foot out to right side with knee bent outward; lean torso toward right leg.

B.

Step right foot in front of body (leg is bent 90 degrees).

C.

Then push into right foot to jump as high as you can with feet staggered. Land softly then immediately return to start position. Switch sides; repeat. That's 1 rep.

Halo Curl

Halo Curl

A.

Stand with feet hip-width apart, holding a kettlebell by horns at chest with elbows bent down to start.

B.

Keep kettlebell close to you as you circle it clockwise up and around your head. Switch sides; repeat. Then straighten arms to lower weight to top of thighs. Curl weight to chest to return to starting position. Rest 1 to 2 minutes after all sets.

Speed-Skater Pendulum

Speed-Skater Pendulum

A.

Stand with feet hip-width apart, holding one weight in right hand with arms by sides. Jump right foot to right, bending left leg and crossing it behind right to land in a deep lunge with right knee bent 90 degrees and on ball of left foot, weight outside right leg to start.

B.

Immediately jump left foot to left as you draw weight across body in an arc, passing it to left hand at the midpoint.

C.

Bend right leg and cross it behind left to land in a deep lunge with left leg bent and on ball of right foot, weight outside left leg. Switch sides; repeat. Continue, quickly alternating sides for 30 seconds.

Pages