Oblique

Gym

Stand next to the cable and adjust the cable machine to shoulder height.
Hold the cable handle with both hands with your elbows straight, and twist your upper body using the strength of your abdominal muscles.
Return to the starting position while feeling the tension in your abdominal muscles.

With your legs shoulder-width apart, hold the cable in one hand.
As you inhale, slowly bend your lower back in the direction of the hand holding the cable.
Keep your abs tight while keeping your back straight.

Stand upright with feet hip-width apart.
Place the rod or barbell across your shoulders, resting behind your neck.
Keep your chest up and core braced.
Bend slowly to one side, feeling a stretch in your obliques, while keeping your hips and lower body stable.
Return to the center and bend to the opposite side.
Perform 12–20 reps per side, 3 sets.

Attach a single handle to the lowest setting on the cable machine (or secure a band near the floor).
Stand sideways to the machine with feet shoulder-width apart and knees slightly bent.
Grab the handle with both hands, arms extended but not locked.
Start with the handle near your outside knee (low position).
Pull diagonally upward across your body — rotating your torso — until the handle is above your opposite shoulder.
Slowly return to the starting position, keeping your core tight.
Perform 10–15 reps per side, 3–4 sets.

Sit with your hips on the floor and grab the kettlebell with both hands.
Tighten your abs and tilt your upper body back, so your upper body and thighs are making shape.
Move the kettlebell left and right while maintaining the balance of the body.

Stand upright with feet hip-width apart.
Place the rod or barbell across your shoulders, resting behind your neck.
Keep your chest up and core braced.
Bend slowly to one side, feeling a stretch in your obliques, while keeping your hips and lower body stable.
Return to the center and bend to the opposite side.
Perform 12–20 reps per side, 3 sets.

Lie on the floor with your knees bent and your hands next to your hips.
While lifting the upper body with tension on your abs, touch the same side of the heel with one hand.
Touch another side with the same procedure and then return to the position in step 1.

Lie on your side with your elbows on the floor and straighten your body.
Bring your feet together.
Push your hips across the floor while lifting your hips so that your entire body is in a straight line.
Hold for as much as you can.
Slowly lower your hips to return to the starting position.

With both feet shoulder-width apart, hold the weight in one hand and straighten your arm to be in line with your body.
Slowly bend your waist in the direction of the hand holding the dumbbell.
Stretch your waist back while maintaining the tension in your abs.

Sit with your hips on the floor and grab the kettlebell with both hands.
Tighten your abs and tilt your upper body back, so your upper body and thighs are making shape.
Move the kettlebell left and right while maintaining the balance of the body.