The obliques are part of the core musculature, and they are found on the sides of the ribcage. Fat in this area of the body is often referred to as "love handles." If you suffer from this side adiposity, you can do something about it by following the right plan of attack. You need to promote weight loss throughout your entire body while building muscle in the oblique area to create better definition.
Step 1
Run in intervals to burn the fat on your obliques. Start with a light 5-minute jog. Run as fast as you can for 20 seconds, then jog for 40 seconds. Alternate back and forth for 20 minutes and finish with a light 5-minute cool-down jog. Perform interval training three times a week on alternating days. If you do not like running, you can apply interval training with any type of cardio.
Step 2
Exercise all of your muscles with weight training to increase your metabolism. Do exercises like bench presses, shoulder presses, bent over rows, triceps dips, biceps curls and squats. Perform 10 to 12 reps, three to four sets and work out three times a week on the opposing days of your cardio.
Step 3
Grab a pull-up bar to do hanging oblique raises. Place your hands shoulder-width apart on the bar and let your legs hang straight down. Draw your knees up and toward your right shoulder. Squeeze for a second and lower them back down. Repeat the movement, this time going towards your left shoulder. Squeeze and again and lower your legs back down. Keep alternating back and forth.
Step 4
Execute a set of bicycle crunches. Lie on your back with your legs lifted, your knees bent 90 degrees and your shins parallel to the floor. Place your hands on the sides of your head and lift your body into a crunch position. Bring your left elbow and right knee towards each other as you extend your left leg. Reverse the motion and bring your right elbow and left knee towards each other as you extend your right leg. Keep going back and forth in a smooth, bicycling motion.
Step 5
Find an assistant to do floor wipers. Lie flat on your back with your legs straight out. Have your assistant hand you a weighted barbell. Hold it straight above your chest with your hands shoulder-width apart. Lift your legs up at an angle toward the right side of the bar. Lower them back down and lift them up at an angle toward the left side of the bar. Keep lowering and lifting in this alternating fashion.
Step 6
Perform a set of Russian twists. Lie on your back with your knees bent and feet flat on the floor. Curl your body up so your back is at an angle to the floor. Extend your arms straight in front of your chest and clasp your hands. Rotate to your right until your arms parallel the floor then rotate to your left the same exact way. Lower yourself back towards the floor and stop right before your shoulders touch down. Lift back up and repeat.
Tips and Warnings
- Perform 15 to 20 reps and three to four sets of your oblique exercises. Do them immediately after your interval sessions. Be sure to follow a healthy diet that is low in fat and high in nutrients.
Things You'll Need
- Pull-up bar
- Barbell
- Weight plates
- Assistant
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