Tag Archives: obliques

Lying Windshield Wiper

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HOME EXERCISE OF THE WEEK

The Lying Windshield Wiper is a great ab exercise that is going to activate your core stabilizing muscles, specifically the obliques and the rectus abdominus muscle. The exercise also causes muscle activation of the gluteal muscles to help stabilize the hip and it is also beneficial for those with low back pain as the core activation component helps stabilize the spine.

The straight leg version as seen in the video is challenging so if you are having trouble maintaining proper form then you can bend your legs at the knees for an easier version.

Let’s take a look at the key performance points of the Lying Windshield Wiper.

  • start by laying on the floor with your arms extended out to your sides and both legs raised up 90 degrees
  • pull your belly button in towards your spine to keep your abs engaged throughout the movement
  • slowly lower both legs to one side stopping short of touching the floor
  • return to the center and then lower both legs slowly to the other side
  • repeat for your desired amount of reps or time
  • as these get easier to do, try bringing your arms closer to your body so they offer less stability
  • bend your legs at the knees for an easier version if the straight leg version is too challenging

So there you have the Lying Windshield Wiper. You will be well on your way to a strong core with this one! Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Bicycle Twist

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HOME EXERCISE OF THE WEEK

I have another great ab exercise for you to try this week called the Bicycle Twist and it is going to fire up your upper and lower abs, your obliques, and your hip flexors (hip flexors are the muscles that help raise your legs up). This move is a burner and it does take a bit of co-ordination and balance so don’t worry if you struggle with it a bit at first. Keep working at it and in time you will be “burning” through these! 😉

Let’s take a look at the key performance points of the Bicycle Twist.

  • start by sitting up on your mat and leaning back at a 45 degree angle
  • bend your legs, raise both feet off the floor, and put your hands behind your head
  • engage your abs by squeezing your stomach throughout the movement
  • from this starting position, extend your right leg while keeping your left leg bent
  • while you are extending your right leg, twist your upper body and bring your right elbow towards your left knee
  • return your right leg to the starting position and at the same time extend your left leg and bring your left elbow towards your right knee
  • alternate back and forth for your desired amount of reps or time
  • remember to keep your abs engaged, upper body at a 45 degree angle, and your feet off the floor throughout the entire exercise

So there you have the Bicycle Twist. It’s challenging and your abs will be screaming at you but it will be worth it!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Cross Leg Wide Leg Situp

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Hey there! It’s time for a new Home Exercise of the Week and this week I have a great ab exercise for you to try called the Cross Leg Wide Leg Situp.

The Cross Leg Wide Leg Situp is going to work your upper and lower abs as well as your obliques. It can be challenging in the beginning to sit all the way up without your legs lifting up too so you may want to have someone hold your legs down or brace them under something. In time, as your abs get stronger, you will be able to do this without bracing your legs.

Let’s take a look at the key performance points of the Cross Leg Wide Leg Situp.

  • start by laying face up on your mat with your legs straight and your feet nice and wide
  • place your left hand under your head and extend your right arm straight up towards the ceiling
  • flex your abs and without rounding your back, sit straight up while keeping your right arm extended towards the ceiling
  • now take that right arm and reach across towards your left foot while keeping your abs engaged
  • return to the middle and slowly lower yourself back down to the starting position
  • now switch arms so that your right hand is under your head and your left arm is extended up towards the ceiling
  • repeat the sit up but this time reach across with your left arm to your right foot
  • return to the center and slowly lower yourself back down to the starting position
  • keep alternating between each side for your desired amount of reps or time

So there you have the Cross Leg Wide Leg Situp. Definitely add this to your routine to get all areas of your abs fired up!

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Pushup Side Balance Plank

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Hey there! It’s a new week which means it’s time for a new Home Exercise of the Week! This time I have another challenging upper body and core exercise for you to try called the Pushup Side Balance Plank.

The Pushup Side Balance Plank is a compound move meaning it works multiple muscle groups as opposed to an isolation move which focuses on one specific muscle. So with this exercise you will be working your chest, shoulders, triceps, upper and lower abs, obliques, and you will also be working on your balance with the side plank. This exercise is quite challenging so take it slow until you get the move down and if you have trouble doing the full pushup, you can start with the modified from-the-knees version which I’ve included in the video demonstration. 

Let’s take a look at the key performance points of the Pushup Side Balance Plank.

  • start by getting in to a full pushup position with your hands wider than your shoulders and in line with your chest
  • squeeze your abs and your glutes to keep your body nice and straight and to prevent your hips from dropping
  • now lower your body down towards the floor keeping your arms at about a 45 degree angle from your body
  • push back up and once you have returned to the starting position, lift your left arm up and reach towards the sky while rotating your body to the right and stacking your feet on top of each other
  • keep your abs tight and engaged and keep your right and left arms fully extended as you balance your weight on your right arm in the side plank position
  • rotate back down and return to the starting pushup position
  • now perform the pushup again but this time lift your right arm up while rotating your body to the left and do the side balance plank on your left side
  • return to the starting position and alternate back and forth for your desired amount of reps or time
  • perform the pushup from your knees for a slightly easier version if you have trouble doing the full pushup

So there you have the Pushup Side Balance Plank. It’s challenging but very effective in targeting your chest and core and it will greatly improve your balance and coordination!

Give it a shot and let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!

Heel Touch Crunch

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Hey there! It’s time for a new Home Exercise of the Week and this week I have one of my favourite ab exercise for you to try called the Heel Touch Crunch.

The Heel Touch Crunch is going to focus on your upper abs and obliques. The move is simple but don’t let that fool you. You’re going to get a nice burn from this one! 

Let’s take a look at the key performance points of the Heel Touch Crunch.

  • start by laying face up on your mat with your knees bent and feet flat on the floor
  • flex your abs and pull your belly button down towards the floor to keep your abs engaged and your lower back flat against the floor
  • crunch your upper body up until your head and shoulders are off the mat
  • keep looking up to avoid tucking your chin in to your chest
  • from this starting position, reach your left hand towards your left foot and tap your heel (this will give you a nice contraction in your oblique)
  • return to the center and immediately reach your right hand towards your right foot and tap your heel
  • keep your abs engaged throughout and alternate back and forth for your desired amount of reps or time

So there you have the Heel Touch Crunch. Add this to your routine and fire up those abs! 

Let me know how you do in the comments below or if you have any questions.

See you next week with another new exercise!