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Archive for the ‘Obliques’ Category
Here is another incredible kettlebell exercise that specifically targets the obliques. This exercise is called the Windmill. It is kind of awkward to do at first, but after the first time you will immediately feel the Windmill at work on your obliques.
Allow me to walk you through this exercise:
- Place feet hip width apart.
- Turn the right foot to a 90 degree angle. Left foot faces forward.
- Hold the kettlebell (KB) up overhead in left hand. To make it more advanced hold another
kettlebell in right hand. - Hips face forward and slowly lower the KB in the right hand toward the floor, as you look up toward left hand over head.
- Use your abs/obliques to pull the upper body toward an upright start position.
- After you do 10 reps on one side, repeat on the other side with left foot turned out.
- Work up to 3 sets of 10 reps.
This oblique exercise could be executed with dumbbells if KBs are not available. Be advised that you don’t want to go too heavy as you will start to build up the muscle in your obliques. You don’t want large obliques!
If you want to workout your obliques (the sides of the abs), do I have an exercise for you! Get out your stability ball because we are going to crunch and not in the way that you think.
Grab your ball and let’s get down on the floor.
- Lay on your right side with your hips stacked on top of each other.
- Place the ball between your legs just above your ankles. Legs are straight.
- Prop your head up by resting it on your left hand.
- With the ball between your legs, slowly lift and lower both legs up and down.
- Keep the hips stacked and still, no rocking.
- Start out with 10 reps.
- Repeat on the other side.
From this position place the bottom leg in front of the ball so it doesn’t roll forward. Get ready for another exercise for the obliques!
- Place the other foot on top of the ball.
- Hips stay stacked.
- Prop your head with one hand.
- Bring the other hand behind your head.
- As you lift your upper body, roll the ball in so it’s the same elbow to same knee.
- It is a side crunch. Exhale as you lift and crunch.
- Inhale as you lower and extend the leg.
- Start with 10 reps.
- Repeat on the other side.
You are sure to feel these the next day!