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Obliques

Russian Twist

  • Sit on the floor, knees bent, and lean back slightly, maintaining a straight spine.
  • Lift your feet off the ground, balancing on your sit bones.
  • Clasp your hands together or hold a weight with both hands close to your chest. Rotate your torso to one side, bringing your hands or the weight towards the floor.
  • Return to the centre and twist to the opposite side, repeating the movement.

Side Plank Dips

  • Start in a side plank position with your elbow directly beneath your shoulder and feet stacked.
  • Lower your hip towards the ground in a controlled manner. Hover just above the ground, then lift your hip back to the initial side plank position.
  • Repeat the dipping motion while maintaining proper form.
  • Switch sides and perform the same sequence on the opposite side.

Side Crunches

  • Lie on your side with legs stacked and knees bent, supporting your head with one hand.
  • Place the opposite hand on your hip or extend it along your body.
  • Lift your upper body towards your hip, engaging the obliques.
  • Squeeze at the top, then lower your upper body back down in a controlled manner. Repeat on both sides, alternating for a balanced workout.

Pallof Press

  • Attach a resistance band to a fixed point at chest height.
  • Stand perpendicular to the anchor point, holding the band with both hands at chest level.
  • Stand with feet shoulder-width apart and engage your core.
  • Press the band straight out from your chest, resisting the pull of the band.
  • Hold for a moment, then return to the starting position, maintaining core stability

Dumbbell Russian Twists

  • Sit on the floor, knees bent, and lean back slightly, maintaining a straight spine. Hold a dumbbell with both hands close to your chest.
  • Lift your feet off the ground, balancing on your sit bones.
  • Rotate your torso to one side, bringing the dumbbell towards the floor.
  • Return to the center and twist to the opposite side, repeating the movement.

Half Kneeling Wood Chop

  • Begin in a half-kneeling position with your right knee on the ground and left foot flat on the floor, creating a 90-degree angle with your left knee.
  • Hold a weight or medicine ball with both hands, starting on your right side. Engage your core and lift the weight diagonally across your body, ending above your left shoulder.
  • Keep your arms extended and rotate your torso. Return to the starting position in a controlled manner.
  • Repeat the movement, then switch to the other side.