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      Abs and Obliques
      Intro

      Abs and Obliques

      06 Sessions
      Sessions in this pack
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      Session 1

      14 Min

      Side Plank Dip and Rise, Jump In and Outs, Flutter Kicks

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      Session 2

      14 Min

      Plank, Side Kick Through, Russian Twists

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      Session 3

      14 Min

      Bicycle Crunches, Plank Jacks, Sit Ups and Cross Punches

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      Session 4

      14 Min

      Hollow Hold, Mountain Climber , Squirm Crunch

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      Session 5

      14 Min

      Plank Single Arm Raise, Reverse Crunch, Jump Outs

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      Session 6

      14 Min

      Side Kick Through, Squirm Crunch, Mountain Climber

      About this pack

      Good Looking Abs and a washboard stomach are something that all of us want. Along with a bit of hard work and the right diet, this pack is a great start towards those fabulous Abs and Obliques that you have always wished for.

      Benefits

      Strengthen the core and upper body

      Enhance Cardiovascular endurance

      Helps tone muscles

      What is the belly?

      One of the biggest areas of concern for both men and women is the excess fat around their abdominal area i.e. the belly. This area comprises muscles or ‘abs’ that together with the back muscles form the core muscles of your body. The belly or the abs help in protecting the spine, hold organs together by regulating internal pressure and keep our body stable and balanced. The obliques that run alongside our abdominal area from the hips to the rib cage have the primary function of not only helping the torso to bend and rotate but also to avoid letting it rotate from side to side. In simpler terms, obliques are required for everything, right from picking up that bag to sitting, walking, etc. Obliques are the largest of the abdominal muscles and comprise of the internal and external obliques. These sides i.e. obliques are as important as the front and back area and ignoring them during your workout will render your core routine incomplete and ineffective.

      What are oblique exercises?

      Oblique exercises are a group of exercises that help in engaging the complete abdominal wall including the obliques and help to sculpt the waist into visible Six pack abs. Since the internal and external oblique muscles are outside the scope of most of the Cardio Exercises like Arms workouts, Chest workout, and Back Workouts, a special group of exercises needs to be done for them. Obliques workouts are designed to strengthen and tighten the core area and improve our gait and flexibility. The oblique muscle workout is divided into the beginner, intermediate, and advanced levels.

      How effectively can we do oblique exercises at home?

      When we think of core exercises, we always visualise ourselves in the gym surrounded by tons of machines. However, the best bit about oblique muscle workout, what not many people know, is that it can be easily done at home. There are certain oblique exercises without equipment, and the ones that do, their equipment can be easily found at home. For your oblique exercises at home, all that you need is: An airy and well-lit space in the house that’s free of distractions and is not surrounded by heavy furniture works the best for oblique exercises. A yoga mat. Simple equipment like dumbbells, Bosu ball, etc. add to the oblique exercises’ benefits. Breathable and comfortable clothing is extremely necessary for an oblique workout at home. A bottle of water.

      Who can do oblique exercises?

      Anyone can do oblique exercises irrespective of their gender and age. Obliques workouts are customisable for pregnant women, seniors, and even those who have recovered from surgeries.

      Who should avoid oblique exercises?

      People who have experienced these health issues or conditions in the past or are experiencing them currently should avoid oblique muscle exercises: Chronic back pain or injuries Injuries to the shoulders Neck injuries Any pulls and tears in the ligaments Older adults should avoid strenuous oblique muscle exercises Besides these, people who are recovering from heart and gastrointestinal surgeries should avoid obliques workout.

      What is the list of best oblique exercises?

      Here is a list of some of the best oblique exercises that promise to give you a trimmer appearance and strong abs: Slide plank with hip dips Elevated mountain climber Oblique side sit-up Curl and twist Toe heel reaches with weights Plank hip twists Oblique crunch

      Oblique exercises explained

      Here is a step-by-step explanation of some of the most effective oblique exercises: Slide plank with hip dips This is one of the best oblique exercises that engage multiple muscles and enhances core strength and balance. Lay on one side while propped up on one elbow keeping your body in a straight line. Your feet should be stacked one over the other and the hips should be lifted. Lower slowly until your hip starts touching the ground then lift back up. Repeat on the opposite side. Total sets: 4 sets of 10-12 reps Total time: 30 seconds for each rep Elevated mountain climber This is one of the best external obliques workouts that enhances pelvic mobility. Place your hands on an inclined surface slightly wider than shoulder-width apart. Pull one leg in towards the chest. Alternate leg positions by pushing hips up while immediately extending forward leg back and pulling rear leg forward the chest. Total sets: 2 sets of 30 reps Total time: 10 seconds for each rep Oblique side sit-up Start kneeling sitting to one side of the knees. Hold a kettlebell or dumbbell near the chest. Engage your core and external obliques and squeeze glutes to raise to kneeling position. Repeat on the opposite side. Total sets: 3 sets of as many reps as you can do Total time: 1 minute for each rep Curl and twist Lay down with your knees bent and feet flat on the floor hip-width apart. Hold a small exercise ball or a light weight, point your elbows to the side and curl up while pressing your lower back into the mat. Twist the upper body to the left while keeping the back of the waist on the floor. Repeat on the opposite side. Total sets: 10 sets of as many reps as you can do Total time: 30 seconds for each rep Toe heel reaches with weights Stand with your feet slightly wider than hip-distance apart. With a light weight in each hand, reach the right arm to right toe. Follow this with the left arm to the left toe. Reach the right arm towards the right heel and the left arm towards the left heel. Total sets: 10 sets of 4 reps Total time: 15 seconds for each rep Plank hip twists This is one of the best external oblique muscle exercises that serve as a full-body workout while specifically focusing on the obliques. Hold a forearm plank position while legs squeezing together. Twist hips over the midline. Total sets: 4 sets of 10 reps Total time: 10 seconds for each rep Oblique crunch Lie on your back with knees bent, arms by your side, and feet flat on the floor. Cross your left foot over your right knee. Extend your left arm straight out in line with the shoulder and place your right hand behind your ears. Lift your upper body as your right elbow moves diagonally towards your left knee. Total sets: 4 sets of 10 reps Total time: 4 seconds for each rep

      What are the benefits of doing oblique exercises?

      Oblique exercises have tremendous health benefits not only for athletes and gym enthusiasts but also for helping us enjoy everyday activities. Strong internal and external oblique muscles help us to lead an active life and preventing injuries while lifting stuff and during workouts. Here are some of the most important benefits of maintaining strong oblique muscles through oblique exercises: Oblique exercises are very effective in reducing back pain. Oblique muscle workouts help in increasing the strength and endurance capacity of the lower back area. External oblique exercises are good way to strengthen the joints and shoulder region. Obliques workouts are a great way to reduce the fat around the abdominal area. One of the most important benefits of oblique exercises is that they are customisable for beginners and intermediate levels of experience. Obliques workouts are a great way to enhance your performance and core movements during sports and even everyday activities. Oblique workouts are a great way to improve balance, flexibility, and stability. One of the best oblique workout advantages is that it helps in improving the posture and reduces slouching.

      What are the disadvantages of oblique exercises?

      There are a few risks/disadvantages of doing oblique exercises like: Overdeveloping the lower obliques make your waistline thicker and wider. Overtraining the obliques in addition to having excessive body fat may give your abdomen a distended appearance. Overdeveloped obliques may reduce your trunk mobility. Overtraining the oblique muscles may lead to wear and tear in those muscles. Doing oblique exercises at home without proper guidance may lead to injuries.

      What are the dos and don’t’s of oblique exercises?

      Here are some tips to keep in mind while doing oblique exercises: Dos: Incorporate oblique muscle workout into your daily routine to gain its benefits. Try with simpler oblique muscles’ workouts before moving on to more advanced levels. Don’ts: While doing oblique exercises, men and women tend to overdo the reps. This can cause serious injuries. While doing oblique exercises, men and women tend to focus too much on getting a six-pack ab. You should have a holistic approach to strengthening your core area.

      What are the things required to do oblique exercises at home and gym?

      There are minimal things required to do an oblique workout at home. These are the things required to do oblique exercises at home: A yoga mat. An incline like a table. A Bosu ball When at a gym, these are the equipment that you may need: Twister abdominal trainer Pull-up bar Chin-up bar Rowing machine Exercise floor mat

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