Safety first!
Read safety
basics here
It’s a good idea to practise ab curls first, as the movements here all involve starting with an ab curl. And some people should definitely not be doing lying obliques work — see below
| What it’s good for | Strengthening the abdominal muscles that we use for side-bending and twisting around. Everyday benefits include:
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| How often to do it | Daily |
| Equipment you’ll need | A mat, rug, towel or anything else you can lie on comfortably on the floor |
Who it’s not good for
Anyone with…
- neck or back injuries
- a diagnosed neck or back condition (eg, spinal stenosis)
- low bone strength (osteopenia or osteoporosis)
- current or recently operated-on hernia
…should not do lying obliques strengtheners. Try the standing version instead.
Obliques strengthener 1: side reaches
- Lie on your back, arms at your sides, knees bent and feet flat on the ground, hip-width apart
- Do a little pelvic tilt (draw front hip bones slightly up to your eyebrows), and gently suck down your belly button to keep your lower back and buttocks on the ground during the movement
- Tip your head slightly forwards to look at the top corner of the room, and curl up so that your shoulders are just off the ground
- float your arms just off the ground by your sides
- Keeping your legs still, reach your left arm down towards your left heel; you should feel the waist area tighten on that side
- Hold at the far point for 3, thenreturn to centre
- Without losing your ab curl position, reach right hand along towards right heel
- Hold for 3 and return, ready to repeat on the firs side.
Reaching both sides = 1 repeat. Aim to do 15 repeats without rest.
Note: This might feel very tough to start with, especially for your neck. But with regular practise you’ll be able to work your way up to the full set
TIPS
♦ To keep your legs steady, gently squeeze a large rolled-up towel or soft ball between your knees
♦ If your neck gets very achy, relax down for 10–20 secs, then continue
Obliques strengthener 2: opposite knee reaches
- Lie on your back, arms at your sides, knees bent and feet flat on the ground, hip-width apart
- Do a little pelvic tilt (draw front hip bones slightly up to your eyebrows), and gently suck down your belly button to keep your lower back and buttocks on the ground during the movement
- Tip your head slightly forwards to look at the top corner of the room, and curl up so that your shoulders are just off the ground
- Reach your left arm across to touch the outside of your right knee, twisting through your waist but still looking straight ahead
- Return to centre, keeping your ab curl position, then reach left arm to the outside of your right knee
- Return to centre, ready to repeat
Reaching both sides = 1 repeat. Aim for 15 repeats without rest
Varying the exercise for more challenge
When you can manage 15 reaches without stopping, you need to move on to a harder challenge. Here are some options:
1. Hold each reach
Touch and hold the outside of the opposite knee for a count of 3
2. Put your feet up
Place your feet against a wall, making a 90-degree bend at the knee, then do the exercise
3. Hands to ears oblique crunches
Feet-down position. Place hands at the sides of your head, elbows wide, fingers just by your ears. As you twist from your waist, your right elbow will move across towards the left knee. As you crunch to the other side, left elbow will reach towards right knee. The whole of your upper body twists together. Try to keep elbows wide throughout (not hugging in to your ears).
4. Hands to ears crunches with feet up
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