Tag Archives: obliques

Reverse Plank

The reverse plank is another great exercise that works the core. It targets the muscles at the back of the core and the obliques.

Sit on your mat with your legs stretched out in front of you. Straighten your arms and have your fingers pointing forward towards your toes. Push up using your arms with your hips lifting towards the sky.  If you have weak wrists come down on your elbows. Hold your core tucked in and remember to breath. Try to hold for 30 seconds to 1 minute. To make it more challenging you can lift one leg up.

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2 New Side Plank exercises

These two exercises work your core, obliques, wrists, shoulders, biceps and glutes. They are two very effective and challenging exercises.

The first side Plank exercise

Position yourself in a side plank and as you press the dumbbell over your shoulder lift your leg at the same time. Hold and lower back to start position. If this is too hard do it without the weights. Do 2-3 sets 8-12 reps on each side.

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Second Plank exercise

Position yourself in a side plank and swing the dumbbell under your body and then back out infront of you. Again if this is too challenging do it without the weights and come down onto your elbow. Do 2-3 sets 8-12 reps on each side.

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knee to elbow plank

This exercise strengthens your wrists, shoulders, arms, your core and especially targets your obliques which are often over looked. We spend so much time on our abs but forget to work our obliques.

Start in a plank position keeping your back flat. Pull your left knee into your left elbow and alternate sides. Do 3 sets of 20 reps.

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Side plank with a side crunch

Can you tell that planks are my favourite exercise? I find them the best for your abs and love doing all different variations. This exercise is a continuation from last weeks exercise which was a side plank with a leg raise. This side plank  is a great full body shaper. It engages your core, obliques, quads, shoulders, wrists and glutes.

Start by positioning yourself in plank position. Then place your right hand in the middle of your mat and push your hips up. Your body should be in a straight line from your head to your heels. Extend your left arm above your shoulder and look up at your left palm and start to lift your left leg bending your leg bringing your knee to your elbow.  Hold this pose for 30-60 seconds. If you find this exercise hard just do what you can. If this exercise is too difficult for you to hold you can come down on your elbow.  Do 8 on each side 2-3 sets.

If you are new to exercise please be careful and only do this exercise with a qualified fitness trainer. With any exercise the minute you experience any discomfort or pain stop immediately!

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Side plank with a leg raise

This exercise is a great full body shaper. It engages  your core, obliques, quads, shoulders, wrists and glutes.

Start by positioning yourself in plank position. Then place your right hand in the middle of your mat and push your hips up. Your body should be in a straight line from your head to your heels. Extend your left arm above your shoulder and look up at your left palm and start to lift your left leg as high as you can. Hold this pose for 30-60 seconds. Do not worry if you cannot lift your leg. Do what you can. If this exercise is too difficult for you to hold you can come down on your elbow. Do 8 on each side 2-3 sets.

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