Your Guide to Oblique Exercises

Oblique exercises are usually skipped from the daily workout, as people solely concentrate on the show muscles and 'six pack' abs. However, not many people are aware that exercising the obliques, reduces the love handles and strengthens the spine muscles.

Research suggests that lower back workouts that involve twisting the waist in all directions are essential for maintaining a healthy spine.

Lower back is susceptible to injuries while bending and twisting, which is why, it is necessary to perform workouts, that will strengthen the obliques. These muscles are located on either sides of the abs (exactly where the love handles are formed), and they consist of two pairs (i.e., internal and external).

Crossover Split Leg: This workout is popularly known as 'Toe Touches'.

• For the starting position, lie down on a mat, on your back.
• Raise your arms in a way that the fingertips point towards the ceiling.

• Lift your legs off the floor, by raising your hips.
• Bring your arms close to each other and extend them to reach the toes of your left leg.
• Get back to the initial position and then repeat the workout to reach the toes of your right leg.
• Perform this workout in an alternate manner, to complete 10 repetitions for each side.

Cross Crunch: This workout is popularly known as 'Elbow to Knee'.

• For this exercise, you need to lie down on your back on a mat.
• Place your arms behind your head for support.
• Now, place your feet flat on the mat with your knees raised.

• Then place your right foot on your left knee.
• Raise your upper body through your shoulders, and try to touch your left elbow to your right knee.
• Perform 10 such repetitions and then repeat the same on the other side.

Floor Bicycle: This workout is popularly known as 'Iron Cross'.

• To perform this abdominal workout, lie down on your back.
• Place your hands behind your head and keep your legs straight.
• Now, raise your upper body and tighten your ab muscles.

• Raise your left leg and try to touch your right elbow to your left knee.
• Get back to the original position, and repeat the same on the other side.
• Perform 10 repetitions of each side.

Bench Twist: This twist is also popularly known as the 'Decline Crunch'. You need to perform this workout by using a decline bench.

• First, increase the height of the decline bench from one side, so that the bench is inclined.
• Now, lay down on the decline bench by locking your legs in the elevated side of the bench.

• Keep your left hand on your left ear and the right hand on your right thigh.
• Raise the upper body, twist your torso, and try to reach your right knee with your left elbow.
• Get back to the original position and perform 10 repetitions. Repeat the same on the other side.

Hip Rolls: This is a very simple ball workout.

• First, place your legs on the stability ball, with your feet placed on it firmly.
• Your knees should be bent at 90 degrees.

• Keep your hands on the floor and then move your hips towards the right side.
• You should feel a twist in your abs as the ball moves.
• Get back to the initial position. and then move the ball towards the left.
• Perform 10 repetitions on each side.

Swiss Ball Side: This workout is popularly known as 'Alternating Side Crunch'.

• Place your feet on the ball for the knees to form a right angle.
• Rest your arms behind your head for the elbows to point sideways.
• Slowly raise your upper body and try to touch your left elbow to the right knee.
• Get back to the starting position and repeat the same on the other side. Perform 10 repetitions on each side.

These workouts can be performed even at home. Try to include them in your daily workout program to strengthen your spine, and to lose the extra fat on the stomach. It is recommended to consult the physician before including the aforementioned exercises in your exercise regime.

Disclaimer: This story is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.