This workout is all about your obliques. Obliques are my favorite part of my abs to train because they wrap around your sides like a corset, so when you strengthen them, they cinch in your waist.
Follow me to make sure you have the perfect form!
Standing Side Bend – Hold the weight in one hand. Bend at the side to lower the weight down along your leg towards your knee. Contract your side to lift back up. Don’t twist your torso, imagine you are pressed between two walls.
Cross Body Crunch – Lie on your back with your knees bent. Place your right hand behind your head and extend you left arm out to the side. Lift your head, neck, and shoulders off the ground and bring your right shoulder toward your left knee. Focus on lifting your chest and shoulder, don’t pull on your neck! Do all 30 reps on the right, then switch your arms and do 30 more on the left.
Side V-Ups – Lie on your left side, with your bottom (left) arm extended out in front of you on the ground and your right arm behind your head with your elbow pointing to the sky. Contract your side, bending your knees and bringing your elbow toward the top knee. At the top of the move, the linve from your head to your hips to your knees should make a V. Do all 30, then switch to the other side. MAKE IT EASIER: This move is tough, so if you need to, reduce the reps. MAKE IT HARDER: Don’t bend your knees. Instead, extend your legs straight up so the V continues to your feet. You can also reach the hand from behind your head to touch your toes as you come to the top of the move.
Russian Twists – Hold the weight in both hands, sitting back at a roughly 45 degree angle. Twist to one side until your elbow touches the floor (or as close as you can get), then twist to the other side. Keep repeating without sitting up. MAKE IT HARDER: Extend your arms out straight, and bring the weight to touch the floor on each side. The further the weight is from your body, the harder this will be.
Ankle Taps – Lie on your back with your knees bent, arms extended along your sides. Lift your head, neck and shoulders off the floor, contract your side, slide your back along the floor like a windshield wiper, and tap the inside of your ankle. Slide all the way to the other side and touch the opposite ankle. MAKE IT EASIER: Move your feet in closer and/or just touch the outside of your ankle instead of the inside. MAKE IT HARDER: Move your feet farter away, and instead wrap your hand around the inside of your ankle.
Rainbow Plank – Start in plank position. Keep your body in alignment, but drop your hips off to one side, then to the other side. Try to reach your hips toward the floor on each side. Your hips should be drawing a semi-circle through the air like a rainbow.
X Sit-Ups – Lie on your back with arms and legs extended out so your body makes an X. Sit up, rolling your spine up so your back stays pressed to the floor (don’t arch your back), and bring your right hand to touch your left foot. Roll back to the starting position, then repeat bringing your left hand to your right foot.
Side Plank Hip Lifts – Try to keep your feet stacked one on top of the other, but you can separate them if you’re really struggling to balance. Hold your body in one straight line, then contract your side and lift your hips up. MAKE IT HARDER – Extend your top arm up and look up at your hand. MAKE IT EASIER – If you’re a beginner, you can take out the hip lift, but try to push yourself! NOTE – Remember this is two moves! Do all the cycles on the right side first, then do the left side.
Bicycle Crunches – Lie on your back, hands behind your head, legs extended a few inches off the floor. Lift your head neck and shoulders without pulling on your neck, and bring one knee in towards your chest and twist your torso to bring your shoulder towards your knee. If your elbow doesn’t reach, that’s ok, don’t force it by pulling. Switch legs and rotate your toso the opposite way. MAKE IT EASIER: Keep your legs higher up off the floor. MAKE IT HARDER: Slooow down. Anyone can do these fast. If you move slowly and hold for a second after each twist, you will really feel the burn.
I know that’s a lot, but you only have to do each move once (well, 30 times) so really push yourself!