If you want a strong and functional core, you need to work your oblique muscles. The oblique muscles are part of your abdominal muscles and are responsible for twisting, rotating and bending at the waist. This is particularly important in advanced exercises like pull-ups, deadlifts, and power cleans. This intermediate workout will challenge the strength of your obliques.

Grab your Weights Set and perform the following exercises for 2-3 sets each.

Side Plank Reach Through

• Begin in a sideways plank position with your feet together and push your hips towards the ceiling.

• Holding a dumbbell in one hand, reach it under your body to touch the floor, focusing on stability.

• Return to the starting position, keeping your arm in a straight line towards the ceiling.

• Complete for 8 repetitions on each side.

Side Bend

• Stand with your feet shoulder width apart and place your free hand on your external oblique.

• Holding a dumbbell in the opposite hand, stretch sideways towards the knee as you slide your arm down your leg

• Before returning to the starting position, hold the stretch and then repeat for 8 repetitions on each side.

Side V Up

• Lie on your right side with a dumbbell placed firmly in between your feet.

• Place your left arm on the mat and your right arm behind your head for maximum stability.

• Crunch up into a V position by pushing with your glutes and keeping your legs as straight as possible.

• Lower your legs and torso and return to the starting position before completing 8 repetitions on each side.

• This is harder than it looks! Start with a 2kg Dumbbell and go from there.

Suitcase Carry

• Place one dumbbell by your right side and stand with your feet hip width apart.

• Keeping your back straight and squeezing your glutes, squat down to pick up the dumbbell with your right hand.

• Keep an upright posture and walk forward for a set distance, turn around and walk back to the starting point.

• Begin in the same starting position and repeat for 3 repetitions on each side.

Russian Twist

• Sit with your knees bent and cross your feet out in front.

• Hold a dumbbell with both your hands, keeping it close to your chest.

• Engage your core, as you begin to rotate your torso from side to side, whilst keeping your elbows bent.

• Aim to get the dumbbell as close to the ground as possible but don’t strain to exceed your maximum range of motion. Repeat for 16 repetitions total. You can make this exercise more comfortable by using a Thick Gym Mat.

Achieving bulletproof obliques requires consistency, commitment and discipline. This workout offers a fun and unique approach to training your obliques, providing you with a challenge that will test you both mentally and physically.

Finding it too hard? Try it without the dumbbells, focusing on achieving the correct form. Finding it too easy? Then it’s time to grab bigger dumbbells.

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Tags: Equipment > Dumbbells ; Exercise Type > Strength ; Misc > Workout