Exercise Description Main Target Muscles Obliques Secondary Target Muscles Core, Shoulder, Back Workout Type Strength Gym Gear Kettlebell, Dumbbell Fitness Level Beginner Compound/Isolated Compound Power Move Rotational Target Muscles: Obliques and Core Kettlebell Russian Twists Overview The Russian twist is a common exercise that takes a strong place in ab workouts. It targets the oblique and gives your abs a defined shape. If you are looking for any workout move to get the perfect curves, you know what to rely on. The exercise also plays a key role in working on your core. It develops your abdominals' muscles, strengthens your core muscles, and improves your posture. You can add more challenges to exercise with the help of a kettlebell or a dumbbell. How to Do It Start by sitting on the floor, bending your knees and feet flat on the ground. Lean back so that your upper torso is at an angle of 45-degree with the floor. Keep your back straight. Position your hands in front of your chest and engage your core. If you use a dumbbell or kettlebell, hold it at the center. Lift your feet off the ground. Rotate your arms to one side. Go all out and move as far as you can. Do the same on the opposite side. Kettlebell Russian Twists Tips Lift your feet off the ground to make exercise more challenging. Hold the kettlebell to work on your oblique. Make sure that you do not drop the weight at any point. Your back and shoulders should be in one place throughout the exercise.

Exercise Description Target Muscle Group Obliques Secondary Muscles Abs, Glutes, Lower Back and Shoulders Exercise Type Strength Equipment Required Bodyweight Experience Level Beginner Compound/Isolated Compound Force Type Static Target Muscles: Obliques 3-Way Plank Over View The 3-way plank is an advanced exercise that primarily targets obliques along with arms, shoulders, chest, core, and legs. It is a demanding exercise that requires not only strength but also stability and balance. The oblique muscles are the muscles that run along the sides of the abdomen and are responsible for trunk rotation. These muscles are important for stabilizing the spine, and they also play a role in many daily activities such as sitting up from lying down, bending to one side, and reaching overhead. Because the obliques are used in so many everyday movements, it is important to train them in order to prevent imbalances and injuries. Additionally, strong oblique muscles can help to improve posture and give the body a more toned appearance. How to do It? Begin in a push-up position, resting on your forearms with your feet close to one another. Your hips should be off the ground and your hands planted beneath your chin, forming a straight line from your shoulders to your feet. This is where you'll begin. As you reach one arm up to the ceiling and stack one foot on top of another in a side plank. Slowly rotate your toes, knees, and hips to one side. Slowly return to your beginning plank position before repeating on the other side. Tips for Performing 3-Way Plank When performing the 3-way plank, be sure to keep your core engaged throughout the entire exercise. It is also important to maintain good form by keeping your hips level and avoiding any arching in the lower back. If you feel any pain in your lower back, stop the exercise and consult a healthcare professional. Additionally, those with wrist problems or other injuries should avoid this exercise. If you are new to exercise, it may be best to start with a simpler plank variation before progressing to the 3-way plank.

Exercise Description Main Target Muscles Obliques Secondary Target Muscles Core Workout Type Strength Gym Gear Dumbbell Fitness Level Intermediate Compound/Isolated  Compound  Power Move  Pull Target Muscles: Obliques Wood Chop Overview The wood chop is a type of exercise that helps to keep your core strong and stable, while also improving the flexibility in one's spine. This can lead not only ensure good posture but healthier overall health because it strengthens both upper body muscles as well lower half - resulting in improved balance! How to Do It Stand straight with your feet shoulder-width apart holding a dumbbell with both hands. Rotate your torso to the right and raise the dumbbell until it’s over the right shoulder (diagonally) Squat while rotating your torso to the left and bring the dumbbell diagonally across the body until it’s close to your left hip. Repeat and switch sides. Tips on Wood Chop Engage your core during the exercise. Your feet and knees should be pointing in the same direction. Keep your arms straight, and breathe out as you twist your upper body (torso).

Exercise Description Main Target Muscles Core Secondary Target Muscles Obliques Workout Type Cardio Gym Gear None Fitness Level Beginner Compound/Isolated  Compound Power Move  Jumping Target Muscles: Shoulder, Calves, Hamstring, Hip Flexors, Glutes, Quadriceps, Upper Back, Core Bunny Hops Overview  Bunny hops are the best move to burn stubborn fat and target multiple muscle groups in the body. It improves the balance and stability of the muscles. You need to focus on the exercise completely, which helps develop a strong mind-muscle connection. Bunny hops are also a great exercise to include in your warm-up session. It is a bodyweight exercise that doesn’t need any specific equipment to target any muscle. The exercise improves your functional capacity and increases your mobility. It burns more calories and develops core strength and functional strength. How to Do It Come to a high plank position. Keeping your core engaged and body in one straight line, jump your legs towards your right. Bring them back to the starting position, i.e., the centre. Now jump to the left side. Increase the speed and alternate sides. Bunny Hops Tips  Remember to engage your core throughout the exercise and focus on your breathing. Practice it while controlling the speed; increase the speed once you are familiar with the movement.

Exercise Description Main Target Muscles Obliques  Secondary Target Muscles Core, shoulder, back Workout Type Strength  Gym Gear Kettlebell, dumbbell Fitness Level Beginner  Compound/Isolated  Compound  Power Move  Rotational  Target Muscles: Obliques and Core Russian Twists Overview The Russian twist is a common exercise that takes a strong place in ab workouts. It targets the oblique and gives your abs a defined shape. If you are looking for any workout move to get the perfect curves, you know what to rely on. The exercise also plays a key role in working your core. It develops your abdominals' muscles, strengthens your core muscles, and improves your posture. You can add more challenges to exercise with the help of a kettlebell or a dumbbell. How to Do It Start by sitting on the floor, bending your knees and feet flat on the ground. Lean back so that your upper torso is at an angle of 45-degree with the floor. Keep your back straight. Position your hands in front of your chest and engage your core. If you are using a dumbbell or kettlebell, hold it at the center. Lift your feet off the ground. Rotate your arms to one side. Go all out and move as far as you can. Do the same on the opposite side.   Russian Twists Tips Lift your feet off the ground to make exercise more challenging. You can hold the weight to work on your oblique. Make sure that you do not drop the weight at any point. Your back and shoulders should be in one place throughout the exercise.

Exercise Description Main Target Muscles Obliques Secondary Target Muscles Abs Workout Type Strength Gym Gear Bodyweight Fitness Level Beginner  Compound/Isolated  Isolation Power Move  Pull (bilateral) Target Muscles: Obliques Side Crunch Overview Side crunches, also known as oblique crunches, are your perfect moves for increasing core strength. They activate the abdominal muscles and obliques (the sides of your body). No equipment is required to do an abs workout — you can do it at home and at the gym. How to Do It Lie on your back, your knees bent, and your feet on the floor (like you're doing a sit-up).  Keep your upper body straight while lowering your knees to one side.  Your knees should be stacked on top of one another while your legs are still bent.  Squeeze your sides, lift your shoulders while keeping your lower back on the floor.  Switch sides to repeat. Tips on Side Crunch Maintain the proper posture for reaping the maximum benefit of exercise. Do not overdo this exercise: slow and steady wins the race when it comes to side crunches.

Exercise Description Main Target Muscles Core  Secondary Target Muscles Quads and obliques Workout Type Strength Gym Gear Bodyweight Fitness Level Beginner  Compound/Isolated  Compound Power Move  Pull Target Muscle: Core Bicycle Crunch Overview The bicycle crunch is a bodyweight exercise that engages the core muscles. With proper posture, bicycle crunches can increase core strength while adding a cardio element to your ab exercise routine. For a challenging variation, hold a medicine ball or a pair of dumbbells above your body during this core workout. How to Do It Lie flat on the ground with your face up, legs straight, with your feet on the floor. Your head and shoulders should be slightly raised off the ground. Place both of your hands behind your head but do not interlock your fingers. Engage your core with a neutral spine and pelvis  The chin should remain tucked throughout the movement. Raise the knees upward: shins should be parallel to the floor. Engage your abs and curl the right side of your upper body off the floor to move your right elbow towards your left knee. Pause for a second at the end of the movement, squeezing your abs and sides. The left side of your upper body should remain stagnant with your right leg straight. Rotate the left side of your upper body to move your left elbow toward your right knee while simultaneously bringing the right side of your upper body and left leg back toward the floor. Repeat the desired number of reps. Tips on Bicycle Crunch  Warm-up before exercising.  Maintaining proper posture holds the key in this exercise.

Exercise Description Main Target Muscles Core Secondary Target Muscles None Workout Type Strength Gym Gear Decline Bench Fitness Level Beginner Compound/Isolated  Isolated Power Move  Pull Target Muscle Group: Core Twisting Bench Crunch Overview The decline twisting sit-up is an abdominal and oblique exercise that strengthens your core and builds muscle. It’s a great exercise for intermediate to advanced lifters with its moderate level challenge but high efficiency for the purpose. It is primarily a bodyweight exercise but you can increase the challenge with added free weights. It’s imperative to strengthen abs and obliques for your functional fitness. But no need to get too complex since the core does receive a lot of stimulation even during lower body compound movements. These twisting bench crunches are perfect for toning and building ideal abs. How To Do It Sit at the highest point on the decline bench and place your legs through the supportive padding/foam to hold yourself in place. Then lie down flat on the bench so that your head is lower than your legs. Place your hands lightly behind your head or cross your arms on your chest. Keep your head straight and core tight. Perform the sit-up and twist your torso to one side at the same time while exhaling. Hold for a couple of seconds to let the muscles feel the stretch. Slowly lower your body back down while inhaling. Repeat the exercise but twist to the other side this time. Repeat for the desired number of reps. Tips on Twisting Bench Crunch You can hold a plate near your chest for more resistance/challenge. Keep your head and neck straight at all times during the move. Place your hands anywhere as long as you can comfortably go through the exercise. But hands behind your head or crossed on your chest are the most common places for hand placement. This is a great core strengthening exercise which is important for balance and stabilisation