Starting a workout can be easy and it is always tempting to target the body parts that are visible to others while exercising but it is equally important to strengthen the muscles that are crucial for various functions. One of the biggest mistakes beginners do while working out is that they ignore the oblique muscles. Most of the time, the focus is given to tone the abs, also known as Rectus Abdominus to get that famous six-pack abs. The oblique muscles are essential for basic movements and without toned oblique muscles, one cannot truly have proper toned and attractive midsection.Starting a workout can be easy and it is always tempting to target the body parts that are visible to others while exercising but it is equally important to strengthen the muscles that are crucial for various functions. One of the biggest mistakes beginners do while working out is that they ignore the oblique muscles. Most of the time, the focus is given to tone the abs, also known as Rectus Abdominus to get that famous six-pack abs. The oblique muscles are essential for basic movements and without toned oblique muscles, one cannot truly have proper toned and attractive midsection.

What are Oblique Muscles and why these are important?

The oblique muscles are those muscles that are located along the sides of your abdominal wall, crossing diagonally near the side of your midsection starting from the bottom of your rib cage to the pubic area. There are two types of Oblique Muscles- internal and external.These muscles help you bend and twist your torso. It is crucial to have strong oblique muscles, as these support your lower back and help to keep back pain and posture problems at bay. Toned and strong oblique muscles make your waist look slim and shredded. Most of the cardio workouts do not target these muscles thus it is important to incorporate some special exercises to target these muscles specifically. Here are some effective oblique exercises to practice at home.

Side Plank

The side plank activates the oblique muscles and helps to build core strength and endurance.This oblique exercise helps you reduce lower back pain as well as increase the muscular endurance in the lower back.

• Lie on the right side with your left leg directly over your right leg. Place your left hand on the floor in front of your chest.
• Now lift your body with your right forearm resting on the floor, palm down. Keep in mind to place your right elbow directly under your right shoulder.
• Raise your hip simultaneously and keep your left hand on left hip. Your body should be in a straight line from head to toe.
• Hold the position as long as you can.

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Bicycle Crunch

Bicycle crunches work on your abs as well as oblique muscles and also keeps your body moving which increases the heart rate and burns calories faster.It strengthens your oblique muscles and stimulates abdominal activity. It is an intensive exercise and works on the core muscles.

• Lie on your back with your arms on the sides.
• Now place your hands behind the head. Bring your knees up to form a 90-degree angle.
• Raising your head, try to touch your left elbow to your right knee performing bicycle motion with your legs.
• Alternate it with your right elbow and left leg. Do the repetitions in continuous motion.

Oblique Crunch

This crunch is one of the best workouts for obliques at home for women as it concentrates on both internal and external oblique muscles  and requires no equipment.

• Lie back on the floor with your fingers behind your head and your hands behind the head.
• Cross your left foot over your right knee.
• Raise your upper body curling your abs so that your right elbow moves diagonally towards your left knee.
• Hold the position for few seconds and return to the start. Do five to ten repetitions on both sides.

Windshield Wiper

It is one of the easiest obliques workouts as at the beginner’s level. You can modify the twist as per your comfort level.It works on your sides and stimulates the muscles in your torso and hips.Crunches strengthen your oblique muscles and tone them.This crunch is much more effective than a regular crunch and stimulates more oblique activity.

• Lie on your back with your arms stretched out on the sides in a straight line of your shoulders.
• Now, lift your legs with knees bent, keeping your thighs form a 90-degree angle to the ground and your calves parallel.
• Twist your legs and thighs to one side as far as you can go keeping your head and shoulders relaxed on the ground.
• Now, bring your legs to the center and twist to the other side.
• Keep repeating it from one side to the other side in repetitions.

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Vertical Leg Crunch

• It also corrects your posture by strengthening the muscles that support your spine.
• This oblique workout works on your oblique muscles as well as lower abdomen.
• Lie on your back. Lift your legs up in the air and bent the knees slightly. Now, try to touch your ankles with the hands by putting pressure on only your abs.
• It benefits the lower as well as upper abdominal muscles and increases the core strength.

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