Workouts for a Woman's Obliques

When you think about a tight torso, you generally picture a lean abdomen and six-pack abs. A traditional crunch or sit-up regimen is often utilized in an attempt to reach these results. However, targeting only the front of your abdomen neglects other important muscles needed to create a tight belly. Workouts for your obliques will include a variety of exercises that will tone and strengthen this core group of muscles.

  1. What are Oblique Muscles

    • The sides of your abdomen, from your ribs to your hips, are your oblique muscles. These are used when turning and twisting. Exercises that target love handles focus on your oblique muscles. These aim to strengthen and tone to tighten your built-in corset, creating a leaner looking figure. Training the oblique muscles also supports your lower back, resulting in properly aligned hips and improved posture. Complete three to five sets of the following exercises three to five times a week. Stop if you feel pain and always consult your doctor before starting any new exercise regimen.

    Planks Rip Obliques

    • The plank targets all of your abdominal muscles as well as your shoulders and back. Begin on your hands and knees, with palms directly below your shoulders. Ensure your back is straight and your abs are engaged. Move your feet back one at a time to come into a pushup position; maintain your body in a straight line. Hold for as long as possible, working up to at least 60 seconds. Alternately, you can complete the plank with your elbows on the floor below your shoulders.

    Side Plank

    • The side plank targets the abdominal muscles, shoulders and hips. Begin on your right side, with your elbow on the floor directly below your shoulder. Your hips will be on the floor with your legs straight, left foot on top of your right foot, back straight, and abs engaged. Lift your hips so that your entire body forms a straight line. Hold for as long as possible. Lower to starting position before repeating on the other side.

    Trunk Rotations

    • Trunk rotations utilize a medicine ball or dumbbell while targeting your abs and back. Begin with a 1- to 2-lb. ball or weight and increase as your ability improves. Sit on the floor with your feet in front of you, back straight, heels together and on the floor, and knees slightly bent. Hold a medicine ball just below your chest. Exhale as you contract your abs and turn to the right, keeping the ball level and your back straight. Inhale and exhale as you turn to the left, keeping the abs tight, ball level, and back straight. Repeat 10 to 20 times.

    Standing Wood Chop

    • The standing wood chop utilizes a medicine ball or dumbbell while targeting the abs, arms and back. Begin with a 1- to 2-lb. ball or weight and increase as your ability progresses. Start standing with your feet shoulder-width apart, back straight, and abs engaged. Begin with your weight at your right hip. Keeping the arms extended at the elbow, slowly bring the weight up to the left without rotating your torso, head, or hips. Move slowly back to the starting position without rotating your torso, head, or hips and while maintaining outstretched arms. Repeat 10 times on each side.