As a fitness professional for over a decade, I have pretty much seen it all. Especially when it comes to core-based exercise. When you consider trying to bring some more attention to your midsection (and your obliques), a few things are important to consider:
Core work flat on your back is out!
Think about it, how do you spend your day? Upright! So doesn’t it make more sense to work with gravity in that manner?
Focus on feeling rather than doing.
Find guides that really help you tune into not only what you should be doing, but what you should and shouldn’t be feeling. If you need somewhere to start, consider my Mindful Movement Online Studio (just $9.99/month)
Work from the inside out.
No matter what you do, everything is core work. That being said, it all starts with a conscious pelvic-core (pelvic floor muscles plus deep core muscles) contraction.
We have a deep oblique — called the internal oblique — and an external oblique. These muscles overlap each other.
We need our obliques for many things: They offer support and stability for the back and hips. When developed properly, they improve spinal support, movement and function, as well as the relationship between the rib cage and pelvis. Strength to twist, bend sideways and rotate comes a great deal from our amazing obliques.
Here is one of my favorite tributes to our famous obliques:
- Start in a kneeling position (be sure to pad your knees if necessary), and grab your weight (if using one).
- Find neutral pelvis (your pubis bone and hip bones should run parallel with the wall you are facing).
- Contract your pelvic-core muscles (think bathroom muscles and torso muscles, much like when you cough).
- Steadily extend your right leg out to the side, turning your right foot parallel to your knee. Be sure to anchor your foot into the floor.
- Holding your weight in front of your chest, draw your elbows wide and relax your shoulders.
- Inhale, tip to the left as far as you can control, without folding in your left hip.
- Exhale, feel your waist (obliques) carry you back up with control. You should not feel any downward pressure into your pelvic floor when you lift (remember to keep those muscles strong).
- Repeat this process 10 times on each side. After you have repeated this on both sides, go back to your weaker side and complete the process again for a 2-to-1 ratio (weaker to stronger). If the weight creates too much tension work, do this exercise without added weight in front and instead hold opposite elbows with your forearms at chest height.
Here are some more resources on firing up your obliques!
Fire Up The Obliques With The Ring Of Fire
Get your Arms and Obliques Beach Body Ready — Oblique Lift & Lower
Better Obliques with Stretch and Strengthen
Oblique Jump Start, a Journey into the Real Core!
Arms & Obliques Oh’ My with Side Plank Lift & Lower
Have fun and keep at it!
This post was originally published on Nature’s Pathways, and updated on 10/4/19.