Written By: Tania Tarafdar | Published : April 20, 2017, 12:57 PM
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No clue how to tone your obliques?We got fitness expert Sagar Pednekar from Gold's Gym India to pull together some of his favourite core moves that’ll light up your obliques. Just be sure to warm up for about five to eight minutes on your favourite cardio machine before getting started.
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Push-ups: Get down on all fours and place your hands a little wider than your shoulders. Keep your feet together and strengthen your arms and legs. Make sure that your entire body is in one straight line, from head to toe. Keeping your elbows close, lower your chest till it’s just one inch above the floor. Hold this position for a second and bring your body up. Make sure you do at least three sets of 10-15 reps each and a 10-second break after each set.
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Single-arm swings: Hold a kettlebell in your left hand and stand with your feet hip-width apart. Do a half squat and swing the kettlebell in between your legs. Put your weight on the heels and keep your back straight. Now squeeze your glutes to swing the kettlebell forward. Make sure that your arms are parallel to the floor. Now grab the kettlebell with your right hand, squat down and swing the weight in between your legs. Do three sets of 15 repetitions on each side.
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Side dumbbell bends: Stand straight with your chest out while holding a dumbbell in your left hand, while you keep your right hand on your waist. Bend down at your waist to the left while keeping your upper body stationary. Hold the bent position for a moment and then come back to the starting position. Now bend to the right instead of the left following the same movement. Do at least 20 reps and then switch hands.
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Side-to-side: Take a 2 kg dumbbell or a ball and hold it with both hands. Sit with your knees bent, and your back at 45-degree angle with your stomach scooped. As you exhale, bring the weight to your left side, inhale and get it to the centre. Exhale and bring it to your right. Complete three sets of 10 repetitions.
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Side plank: Lie flat on your tummy. Place your palms next to your face and bend your feet so that the toes are pushing off the ground. Push off your hands and raise your buttock into the air. Once here, lower your torso so that your arms are perpendicular to the floor, and your shoulders and chest are directly in your arms. Then slowly shift your weight to your right hand. Then rotate your torso and raise your left hand, Then repeat it on the other side.
