The oblique muscles are considered part of your abs even though they are located at the front and sides of your waist. To combat growing a pair of love handles, or to shrink what you've got, "More" suggests high-intensity interval cardio training (HIIT). Although intense cardio exercise may be the way to burn the fat on your waist, core exercises burn calories,too, and will tone your obliques. Use a stability ball to create a greater challenge for your core during oblique exercises.
Ball Side Crunch
Step 1
Lie sideways on a stability ball with your left knee on the floor, your left hip pressed into the side of the ball, and your left shoulder in the air. Create a straight line from shoulder to knee. Place your left palm on the opposite side of the ball as your hip to keep it from rolling away. Bend your elbow so you can comfortably hold the ball.
Step 2
Extend your right leg straight and place the inside of your foot on the floor. Put your right hand on the back of your head with your elbow bent. Point your right hip and shoulder toward the ceiling so your body is perpendicular to the floor. This is the starting position.
Step 3
Crunch sideways to your right as if trying to bring your right elbow and shoulders to your right hip point. Maintain your sideways body alignment. You should feel this in your right oblique muscle at your waist.
Step 4
Return to your starting position with your body in a straight line. Do 10 to 12 side crunches for your right oblique and then do the same number on your left side.
Ball-Seated Twist
Step 1
Sit on a stability ball with your feet flat on the floor and your knees bent at 90 degrees. Place your feet hip-width apart and parallel to each other. Look forward and straighten your spine.
Step 2
Hold your arms out to your sides at shoulder height. Pull your shoulder blades together. Rotate your palms toward the floor with your arms straight. Squeeze your abs.
Step 3
Twist your shoulders and arms to the right. Keep your hips facing forward.
Step 4
Twist back to center. Keep your back straight and do not lean forward.
Step 5
Twist to the left. Continue alternating sides and pausing each time in the center. Do not allow the ball to move at any time.
High-Intensity Interval Training (HIIT)
Step 1
Warm up for five minutes on an exercise bike or another machine to prepare for a high-intensity interval training (HIIT) workout.
Step 2
Exercise for 60 seconds at a light intensity. A light intensity should enable you to sing, if you wanted. If using a bike, pedal at a speed slow enough with a resistance level low enough that you could sing while cycling.
Step 3
Exercise for 60 seconds at a moderate intensity. Increase your intensity by boosting your speed, resistance or incline level on your bike or other machine. Work at a level that you could hold a conversation but not sing your favorite song.
Step 4
Increase your intensity for an additional 60 seconds to reach a high intensity. Exercise at a level that you could still say a sentence or two but not carry on a conversation. Pedal faster or up your resistance level if using a bike. Increase your speed or incline if using a treadmill, for example.
Step 5
Work out as hard as you can safely do for 60 more seconds at a very-high intensity by increasing your intensity as described in earlier steps. This completes a four-minute interval. Repeat this interval four more times for a total of 20 minutes.
Step 6
Cool down for five minutes at a very light intensity to complete your workout.
Tips and Warnings
- Exercise at least three days a week with HIIT and core exercises. You can do an additional two days of cardio, but skip the intervals and stick to a steady pace.
Things You'll Need
- Stability ball
References
- "Ultimate Core Ball Workout;" Jeanine Detz; 2005
- "More:" Interval Training Programs That Work
Member Comments