Sculpt Your Sides
Obliques are situated on the side of your core and are the external abdominal muscle that constitutes the largest part of your abs muscle. Regular crunches may have a slight impact on your sides, but working specifically on your love handles will lead to a chiseled physique, stronger core, tapered waist, and improvement in physical activities like quick movements and twisting.
This muscle is used in a wide range of tasks, including bending and rotating your torso, and also in stabilising and protecting your spine. If you are performing any activity, having solid obliques becomes essential. The moves mentioned here employ varied techniques like metabolic and strength training, which helps you achieve that killer midsection.
Along with physical training, it is crucial to change your diet as well, which includes cutting down on sugar and consuming food that is rich in fiber and protein. It’s common knowledge that fat gets accumulated the most around the belly area, which requires additional effort to keep the unwanted bulge at bay. Doing regular cardio is beneficial as it burns excessive calories and has an overall effect on the body, which in turn slims down your love handles.
These exercises will channel your core as well as side muscles from every angle to help you do exactly that.
Hanging Knee Raise Oblique Crunch
This is one of the hardest oblique workouts out there, as it strains your shoulder and initially, you can’t control the swaying movement of the body. But if you can master this movement, then the reward is toned sides, along with strengthening and conditioning. For this, grab a pull up bar and lift your legs and hips in a 90-degree angle, moving your right hip towards your right armpit and the same on the left side. Start with 10 reps on each side.
For this exercise, lie flat on the floor on your back and place your hands behind your head. Then bring your knees closer to your chest and explosively straighten your legs alternatively. All you need to do is to assume that you are riding a bicycle, but in order to achieve maximum results, you need to focus on the form and not the speed. Perform at least 3 sets of 20 repetitions each.
Cross-Body Mountain Climber
As the name suggests, the movement in this exercise mimics the action of climbing a mountain, except here the mountain is the floor. This movement targets the entire body as it focuses on arms, core, legs, and shoulders. Simply, assume a plank position and alternatively bring your knee to the chest in a rapid motion. Speed up or down according to your stamina and do this for at least 2-3 minutes.
Alternate Heel Touches
Though this exercise may seem relatively easy, its benefits are enormous, as this movement is directly targeted at the oblique muscles. Start by lying on your back, knees bend, and the feet on the ground with arms at your side. Alternatively, touch your right heel with your right arm and the same on your left side. Do around 20 reps on each side for the best results.
Dumbbell Side Bend
This exercise is most effective with weights, as the maximum result will come directly on your obliques. Just stand up straight with a dumbbell in your left hand and the right hand on the torso, then stretch or bend to the right side. Don’t do this movement with too much weight as it might take away the symmetry of your obliques. Around 15-20 reps are ideal on both sides.
This is one of the most powerful exercises when it comes to working your obliques as it engages your lower abs and also helps in stabilising the body. For this workout, lie down on the floor with your legs bent at the knee and hold your upper body at a 45-degree angle. Then take a weighted ball and start twisting your torso from side to side, while breathing in and out. You can do around 3 sets of 10-15 reps each.