Obliques are the muscles situated on either sides of the navel just beside your abs. The muscular cut above your hip is the region where these muscles are visible.
Having good obliques signifies strength and fitness. Just like abs, obliques too enhance your appearance and also make your torso look muscular and well defined. Though many people miss out on understanding the importance of having obliques, its significance cannot be undermined or underestimated.
Almost all muscles of the body need to be strengthened and obliques are no exception. In fact, a person must make developing obliques a priority.
Floor exercises are a great way to target these important set of muscles. Just like abdominal floor exercises, floor exercises for obliques are a great way to build up these important set of muscles for a great looking and feeling body.
Why are oblique muscles important?
We use our oblique muscles for almost every action and activity that we perform. Anything that involves body action involves our obliques. The importance of oblique muscles is such that if they get damaged or an injury occurs to that area, bending down, turning around etc. becomes awfully difficult. That’s not all, even walking is impossible without proper functioning of the oblique muscles.
This happens because the oblique muscles are situated at the center of our bodies at an area where the upper and the lower body gets connected. The muscle complex in this area ensures proper functioning and harmonic movement of the entire body. It is therefore, essential to perform oblique exercises regularly.
Workout schedule for obliques:
Strengthening your oblique muscles requires heavy workouts and of course, crunches. Crunches of various types are effective in building good muscles in and around the stomach, and sternum area. But, everyone cannot perform crunches or similar exercises for long.
Floor exercises therefore, become very important for women. Women, especially find performing crunches difficult if done constantly for a long period of time. The best alternative to crunches is to perform floor exercises for immaculate abs and obliques. All you need is a mat and you can start off with these exercises as they do not take up much of your energy.
Floor exercises may not be as intense or heavy as many other core related exercises, but they are as effective as them, if not better. These exercises are the most preferable floor exercises for women as they do not exert the muscles too much. In fact, floor exercises can be performed like yoga and don’t need much pumping of the blood, fastening of the breath or brute force in muscles. Some of the best floor exercises are mentioned below:
1. Oblique static holds
- Lie down comfortably on the mat.
- Place your right hand on the left shoulder and the left hand on the right shoulder.
- Turn towards the left and lie sideways.
- Keep your spine straight.
- Make sure that your head, hip and ankle are in the same line.
- Now lift your head upwards, lying in a side-ward position.
- Raise both your legs up from the side.
- Make sure that both legs must be joint together.
- Hold this position for five seconds then get back to original position.
- Do this five to seven times.
- Turn around and repeat on the other side.
2. Side crunches:
- Lie down on your back with your head resting comfortably on a mat.
- Bend both your legs and place your feet at a fair distance from your buttocks.
- Your knees must point upwards.
- Place both your hands sideways on your hips.
- Now raise your head up and simultaneously get your hands up off the floor.
- Twist your upper body sideways and touch your right hand to your right ankle.
- Hold for three seconds and come back.
- Now do the same on the left side.
- 20 touches on either side will give you a great strengthening floor exercise for your obliques.
3. Pass the ball twist:
- Sit comfortably on a mat with your legs outstretched and resting on the floor.
- Ask your partner to sit behind you.
- Your backs must face each other and your faces must be in the opposite directions.
- Take a ball and by twisting sideways, pass it to your partner.
- Your partner receives the ball from one side, turns 180 degrees and gives you the ball back from the other side.
- Meanwhile, after giving the ball, you turn 180 degrees without the ball to receive it from your partner.
- Do this for about five to seven minutes continuously.
- Throughout the workout, make sure that your feet and buttocks are glued to the mat providing a firm base to the upper body.
4. Pilates side hip raises:
- Lie on the mat in a side way plank position.
- If you are lying on your right hand side, bend your right leg forming a 90 degrees angle at the back of the knee.
- The other leg must stay straight.
- Keep your other hands resting on the side?
- Raise your hand upwards and sideways at an angle of 180 degrees, till it outstretches over your crown.
- While shifting the arm position, simultaneously raise your hip as much as you can.
- Get your hand back to original position while lowering your hip back to the starting point.
- Repeat this 10-15 times.
- Do the same on the other side.
5. Windshield wiper:
- Lie down on your back with your entire body resting on a mat.
- Now bend your legs and raise them together till the portion of your buttocks to knee is perpendicular to the floor.
- Your knees must be at a 90 degrees angle, as well.
- Outstretch both your arms on their respective sides.
- Palms must face down.
- Join both the legs from knees and ankle. Keep this constant throughout the exercise.
- Now using the stability of your upper body, turn your legs towards the floor till your knees either touch the floor or the extreme point on the right hand side.
- From that point, turn your legs towards the left and complete a 180 degrees turn.
- Throughout the exercise, your upper body must stay stable and must not move at all.
6. Twist cycling:
- Lying on your back, keep both your legs resting straight on the mat.
- Outstretch both arms in respective directions.
- Palms must face towards the floor.
- Now raise your right leg and bend the right knee, bringing it closer to the chest.
- Now, take the leg towards the left side (like a twist) and try to touch the floor or the far most position on that side.
- Hold this position for 10 seconds and then get back to original position.
- Repeat this on the other side.
- Make sure that you don’t lose the stability of your upper body.
- 10 twists on either side is considered as one of the best floor exercises for the oblique muscles.
- Obliques are very important muscles for the body and their strength indicates a fit body.
- Floor exercises are the best methods one can use to get well toned obliques.
Floor exercises for women are advised the most because these exercises do not over exert the muscles and keep the energy loss possibility at bay. There are innumerable floor exercises that can be practised and performed by one and all and it’s better to do it at will rather than not doing it at all. Floor exercises are surely the best option for strong, fit and flexible obliques!