Better exercises to tone the obliques

 

1. Mill with kettlebell

This exercise focuses on the lateral obliques or abdominals

1. Stand with your feet at a distance from your hips and holding a Russian kettlebell in your left hand . Now bring the weight to your left shoulder and press over the head (as shown in (a)).
2. While you rotate your chest to the left, you need to look at your Russian weight as you reach your right foot with your right hand (as shown in (b)).
3. After pausing for a few seconds , you should return to your starting position and leave an extended left hand.
4. You need to do 8 repetitions on one side without lowering the weight and then change to the other side.

2. Jack knife with swiss ball 

This exercise focuses on the lower abs or the transverse abdominal.

1. You need to put yourself in a flex position with your right arms, resting your calves on the stability ball (as shown in (a)).
2. Now, roll with the ball by pulling forward with your feet and legs , as shown in (b), towards your chest.
3. After pausing for some time, return to the starting position by lowering your hips while pushing the ball backward as shown in (b). You need to do 10 repetitions of this exercise.

3. Rowing with one arm (without support)

This exercise is suitable for marked and oblique abs .

1. While holding a Russian kettlebell in your right hand, put your left hand on your lower back and keep your legs at arm's length apart.
2. Bend your torso, keeping your back straight and parallel to the floor, knees bent and the right arm is hanging from the shoulder. Then, without moving your torso, pull the kettlebell toward your chest . After pausing for a while, the weight drops and the initial position returns.
3. Do 8 repetitions of this exercise. Then, you need to repeat the same with your left arm.

4. Side table

This exercise focuses on the obliques , the transverse abdominal and the rectus abdominis.

1. You need to start at the position of the board with your forearms on the floor and your legs stretched out behind you.
2. Now, rotate your torso to the side and lean on your left forearm. As you do so, you will have to place the right foot on the left foot. Pause for 2 seconds and return to the starting position.
3. After pausing for a second beam in the exercise on the other side and continue changing sides for the next 40 seconds

These exercises can then be executed as separate routines .
They are very effective to work the obliques in women.

5. Oblique Abdominals

1. This exercise is a combination of stability and location that burns a lot of fat in the body.
2. Cross your left leg over the right knee and bring your right elbow to your left knee.
3. Lift the upper part of your body to do the exercise . After doing 10-15 repetitions on one side, switch to the other side.
4. Complete two series on each side and continue.

6. Rotations with a box

1. Keep your feet together as you stand in line with a box at a certain distance from it.
2. Keep your hands in the box and twist the torso as if you were resting on the outside of your left foot, keep your legs stacked at the same time. Now, do 8-10 push-ups.
3. Do the same exercise on the other side . The same exercise can be done against a wall.

7. Stride with a twist

1. As you stand with your feet parallel to each other , you have to hold a dumbbell in front of your stomach.
2. Now, take a step back to make a stride and rotate your torso so that the weight crosses your leg to the front.
3. Now, take a step forward to return to the starting position . Now you can change sides by 8 to 10 repetitions on each side.

8. Crossing legs

1. Lie on a carpet with your hands behind your head .
2. Bend your elbows to the sides and stretch your legs up while keeping a yoga block between your thighs.
3. Now, lift your shoulders off the ground and rotate your torso to bring your left elbow towards your right knee.
4. Return to the starting position and repeat the exercise to the other side . Do 2-3 sets of 20 repetitions on one side, while alternate sides.

9. Lie back

This exercise focuses on the obliques, transverse abdominal and inner thighs.

1. Keep your knees bent and sit on the carpet . Keep a yoga block between your thighs and another yoga block and a rolled towel behind your butt.
2. Keep your hands behind your head with your elbows facing out and your right leg stretched diagonally.
3. Lie back by taking the support of the towel and the block and then return to the starting position. You can do 2 to 3 sets of 25 reps and then change legs in each set.
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10. Corkscrew with lifting knees

1. Stand up straight and then raise one knee and bend your opposite elbow.
2. You need to turn the middle section of your body while you are doing this exercise. Bring the two joints together and join them.
3. Repeat the same on the opposite side . Do a series of 20 repetitions for this exercise.