Muffin Top, Love Handles, Obliques…Whatever you call them…
Here are 4 Must-Do Plank Exercises To Work Your Obliques!
The key to a strong, defined core? Working your core from every angle and strengthening your obliques!
You know that area that people refer to as their muffin top? Or love handles? That area that many of us want to get rid of and tighten up?
That area is also more technically known as your obliques. And it is important to work your obliques to build a stronger, more defined core, but also prevent low back and hip pain!
Your obliques not only help power rotational movements, but can also help you fight rotation when other forces act on you.
That is why it is important to do movements that work your obliques in different planks of motion.
Plus when you work your obliques, you can also work your back and butt at the same time – especially if you do these 4 Plank Variations!
Try these 4 Plank Variations to strengthen and tone those obliques!
4 Must-Do Planks To Work Your Obliques:
Exercise #1: Side Plank Oblique Crunch
Work your entire core while targeting your obliques extra with the Side Plank Oblique Crunch.
To do the Side Plank Oblique Crunch, set up in a side plank from your hands and feet with your feet stacked and your hand under your shoulder. Lift up and keep your bottom hip up as you hold.
Then, holding this side plank position, extend your top hand over your head as you lift your top leg up. Then crunch your elbow to your knee without letting your bottom hip drop. Move slowly to crunch and then extend your arm and leg back out before repeating the crunch!
Exercise #2: Plank Scorpions
This rotational plank variation will not only work your obliques, but also your serratus anterior, back and quads. Boy will you feel this one the next day!
To do Plank Scorpions, set up in a plank position from your forearms. Engage your core and line up your elbows under your shoulders. Then bend one knee to 90 degrees with your foot up toward the ceiling and kick your foot back over yourself toward the ground on your other side.
Do not let your butt go way up in the air as you rotate. Then come back to a front plank and bend the other knee to 90 degrees to twist that foot back over behind you. Feel your abs working to help you twist each foot over and back behind you.
Exercise #3: Side Plank Hip Dips
Side Plank Hip Dips are a great oblique move that also works your glutes. That Hip Dip really works your entire bottom side, making the side plank even more intense!
To do Side Plank Hip Dips, set up in a side plank from your forearm with your elbow right under your shoulder and your feet stacked.
Keeping your body in a straight line, drop your hips down toward the ground and then lift them back up into the side plank. Repeat making sure your body doesn’t collapse forward and your chest doesn’t rotate toward the ground. Touch your hip down and then feel your oblique as well as your glute work to lift the hip back up off the ground!
Exercise #4: Spiderman Plank
Another great plank variation to toast your entire core while targeting those obliques. Plus this one can even get your blood pumping if you move quickly.
To do the Spiderman Plank, set up in a forearm plank with your elbows under your shoulders and your body in a nice straight line down to your toes.
Hold the plank and then tuck one knee up to the outside of the elbow on that side. Really crunch the knee in without letting your butt go up in the air or your hips sag. Your core may rotate a bit as you tuck.
Feel the sides of your abs and your quads working to tuck the knee in as far as you can. Then extend the leg back out and tuck the other knee in outside your other elbow. Keep alternating knee tucks to each side.
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