How to Work Out Sides: for Different Shapes

How to Work Out Sides there’s an old adage in the fitness world that says, “abs are made in the kitchen.” While diet can make a substantial contribution to weight loss and muscle definition, it’s not the whole story. This blog post aims to shed some light on another key element in building a defined , healthy physique working out your sides.

Putting Everything into Practice

Work Out Sides Having learned the theory, it’s time to put your knowledge into practical use. Gather tools like rulers, calculators, and any shape on which sides you are to calculate. With time and practice, working outside will become second nature!

What Are Your Obliques and How to Measure Them?

The obliques are muscles in your abdomen that run diagonally. Work Out Sides They’re usually not thought of in terms of geometry, but you can measure them in a sense. Bodybuilders and fitness enthusiasts often measure obliques to monitor their progress. To do this, stand straight and use a tape measure to take the circumference of your waist. While this doesn’t give a “side” length like you’d measure on a square or rectangle, it gives you a sense of the size of your obliques.

Benefits of Training Your Obliques

There are numerous benefits of training your obliques. Firstly, it contributes to a strong core, which is the foundation of all body movements. A strong core supports the spine, promoting good posture, and reducing the risk of back injury.

Secondly, training obliques improves athletic performance, as these muscles play a pivotal role in movements involving twisting and turning. Lastly, well-developed obliques contribute to a well-defined waist and visually appealing physique, which boosts self-confidence. How to Work Out Sides regular exercises like side planks, Russian twists, and bicycle crunches can help you strengthen and define your obliques.

Side Plank

The side plank is an effective oblique exercise that targets the side abdominal muscles and promotes core strength and stability. To do this exercise, start by lying on your side with your legs stacked on top of each other. Then, lift your body up on your elbow, which should be directly under your shoulder. Make sure your body forms a straight line from your head to your toes. Hold this position for as long as possible, then switch sides and repeat the exercise.

How to Do It:

1. 1. Start by lying on your side. Your legs should be on top of each other and straight.
2. upper body up on your forearm, which should be directly under your shoulder.
3. Lift your hips off the ground, creating a straight line from the top of your head to your feet. Try to hold this position for as long as you can. Repeat on the other side.

Side plank with a reach-under

The Side Plank with a Reach-Under is a challenging variation of the traditional side plank exercise. It not only strengthens your core, but also works your obliques, shoulders, and back, simultaneously improving your stability and flexibility.

How to Do It:

1. Start by getting into a side plank position – on your elbow with your feet stacked or one in front of the other for balance. Make sure your body forms a straight line from your head to your feet.
2. your free arm up towards the ceiling, fingertips pointing straight up. This is your starting position.
3. Keeping your core engaged and your hips lifted, rotate your upper body and reach under your torso with your free arm as if trying to reach something on the opposite side. Slowly reverse the movement, extending your arm back up towards the ceiling. That’s one repetition.
4. Continue the motion for the desired amount of time or sets. Once you complete one side, switch to the other side to maintain balance and symmetry in your workout.

Copenhagen Side Plank

The Copenhagen side plank is a more challenging variation of the regular side plank, which puts greater emphasis on the obliques. It requires a bench or a similar raised surface to perform properly.

How to Do It:

1. Start by placing your upper leg on a bench or raised surface, keeping your lower leg hanging down.
2. body by placing your forearm on the ground, directly under your shoulder. Lift your body up, driving your hips high, and creating a straight line from your head to your feet. Try to balance yourself in this position as long as you can.
3. Gradually lower yourself back down and then switch sides and repeat the process.

Star Plank

The star plank is an advanced oblique workout, that combines balance, strength, and core control. This exercise requires proper form and a good sense of balance.

How to Do It:

1. Start in a side plank position with your top foot resting in front of your bottom foot.
2. arm and leg, making a star shape with your body. Hold this position for as long as possible, maintaining balance and control. Lower your arm and leg back into side plank, then switch sides and repeat the process.

Plank Rotation

The plank rotation is a dynamic move that combines a rigid plank with a twisting action, helping to target your obliques and improve core strength.

How to Do It:

1. 1. Begin in a high plank position, hands beneath your shoulders, body forming a straight line from your head to your heels.
2. Slowly lift your right hand off the ground, rotating your body as you do so, and extend your right arm directly up toward the ceiling. Your body will end up in a T-like form. Hold this position for a couple of seconds.
3. Then, keeping your core engaged, slowly rotate back to a high plank position, placing your right hand back to the initial position. Repeat the process on the other side, lifting your left hand and rotating to form a T-shape with your body.
4. Do several repetitions on both sides, maintaining balance and control throughout the exercise.

Copenhagen Plank

The Copenhagen plank is another variation of the side plank that primarily targets the obliques. Still, it adds an element of difficulty by requiring you to maintain balance on a single arm. A bench or a similar raised surface is needed for this exercise.

How to Do It:

1. Start by placing your upper leg on the bench, with the knee and lower leg hanging down.
2. Support your body by placing your arm directly under your shoulder, palm flat on the floor. Your other arm can be either on your waist or raised in the air for balance.
3. Lift yourself up so that only your supporting arm and the edge of your upper thigh are in contact with the floor and the bench respectively. Your body should form a straight line

Copenhagen Plank Rear Delt Raise

The Copenhagen Plank Rear Delt Raise is an oblique exercise that not only targets your core but also engages your shoulder muscles, specifically the rear deltoids. It is an advanced exercise that requires good core strength and balance.

How to Do It:

1. Start by positioning yourself in a Copenhagen plank position with your upper leg resting on a bench or raised surface, and lower leg hanging. Support your body with your forearm directly under your shoulder, and lift your body upward.
2. With your free arm, perform a rear delt raise by extending your arm straight out in front of you, then raising it up to be parallel with the floor. Lower your arm back to the initial position.
3. Maintain your plank position throughout the entire movement. Then, engaging your obliques and rear deltoids, lift your top arm straight up towards the ceiling while keeping your bottom hip high. This is the rear delt raise part of the exercise. Be sure not to twist your torso; keep it steady and facing forward.
4. Gradually lower your arm back to the initial position and repeat the process. Remember to switch sides and perform the same movement. It’s recommended to do several sets of this exercise in order to fully work your obliques and rear deltoids.

Suitcase Carry

The suitcase carry is an effective exercise for enhancing core stability and strengthening the obliques. It mimics the action of carrying a heavy suitcase in one hand. This uneven distribution of weight engages the obliques and forces the core to stabilize.

How to Do It:

1. Stand up straight with a weight in one hand, keeping your feet hip-width apart. The weight should be heavy enough to provide resistance but not so heavy that you can’t maintain good form.
2. Engage your core and stand tall, as if you’re trying to balance a book on your head. Don’t allow your body to lean to the side with the weight – stay upright and maintain balance.
3. Walk forward while maintaining this position, keeping your weight evenly distributed and your core engaged.
4. Carry the weight for a certain distance or for a certain amount of time, then switch hands and repeat the exercise. Aim to improve on distance or duration over time.

Pallof Press

The Pallof press is an anti-rotation exercise that challenges your obliques and other core muscles, promoting better stability and balance. It typically requires a cable machine or a band attached to a fixed post.

How to Do It:

1. Position yourself sideways to the cable machine or a fixed post, standing far enough away to feel resistance on the band or cable.
2. Hold the cable or band with both hands at your chest level. Your feet should be shoulder-width apart, knees slightly bent for stability.
3. Extend your arms straight out in front of your chest without allowing the band or cable to pull your arms or body back towards the machine/post. Your torso should remain straight and stable throughout the exercise. Hold this position for a few seconds.
4. Bring your hands back to your chest slowly and under control, resisting the pull of the band or cable.
5. Repeat this movement for your desired number of repetitions before switching to the other side.
6. As you become stronger and more comfortable with the movement, try stepping farther away from the machine or post, or using a heavier resistance band or weight on the cable machine.

Kettlebell Windmill

The Kettlebell Windmill is a whole-body exercise that primarily targets the obliques and secondary targets include the hamstrings, shoulders, and glutes. It is a high-intensity movement that requires focus, control, and strength.

How to Do It:

1. Begin by holding a kettlebell in your right hand with your arm extended above your head. Your feet should be wider than hip-width apart, and your left foot should be slightly turned outwards.
2. Keeping your eyes on the kettlebell, slowly start to hinge at your hips, pushing your right hip out and keeping your right leg straight. Lower as far as you can while maintaining balance and control, ideally, until your left-hand touches your left foot or the ground
3. Push through your right foot to reverse the movement, using your obliques to lift your torso back up to a standing position. Keep your core engaged and focus on keeping the kettlebell raised high above you for the entire exercise.
4. Repeat this for your desired number of repetitions, then switch to your left hand and repeat the process.
5. As you become more comfortable with this exercise, try moving slower to really engage your core muscles, or you could increase the weight to add more difficulty. Remember to maintain your focus on balance and control throughout.

Windmill Balance

The Windmill Balance is a bodyweight exercise that targets the obliques primarily, however, it also helps in improving balance, and flexibility and enhancing whole-body coordination.

How to Do It:

1. Stand with your feet hip-width apart and extend your arms out to the sides at shoulder height. The body resembles a ‘T’ shape.
2. Slowly and controlled, lean forward and touch your right hand to your left foot while simultaneously lifting your right leg behind you, maintaining a straight line from your raised leg to your upper body.
3. Keep your left leg slightly bent at the knee for better balance. Stay in this position for a few seconds while maintaining your balance. Slowly get back to the initial standing position
4. Repeat this movement on the opposite side, reaching your left hand down to touch your right foot while lifting your left leg behind you. Perform the exercise in a slow and controlled manner, keeping your core engaged throughout the movement. Your focus should be on maintaining balance rather than speed.
5. Aim to complete a set number of repetitions on each side, alternating back and forth. You can increase the difficulty of this exercise by adding a small weight in each hand or by increasing the number of repetitions or sets in your workout.

Three-Way Windmill

The Three-Way Windmill is a variation of the traditional windmill exercise and targets not only the obliques but also the hamstrings and the muscles in the lower back. It is a perfect combination of strength, stability, and flexibility exercise.

How to Do It:

1. Start with a wide stance, toes pointing outward. Extend your arms out to your sides at shoulder height, like in a ‘T’ shape. Lean your torso to the right, reaching your right hand towards your right foot as you extend your left arm towards the ceiling, maintaining a straight line from your hand down to your foot.
2. From this position, transition into the traditional windmill by bending at your hips, extending your right hand down towards the ground while your left arm remains pointing upwards. Try to keep your arms and legs as straight as possible throughout the movement.
3. After reaching the bottom of the movement with your right hand close to the ground, shift the weight on your right foot and lift your body back up using your obliques and glutes. Continue reaching your left arm towards the sky, returning to the starting position.

Russian Twist

The Russian Twist is a dynamic exercise targeting the abdomen, especially the obliques, but also the lower back and hips. This exercise can be performed with or without weight, depending on your fitness level.

How to Do It:

1. Begin by sitting on the floor or on a workout mat with your knees bent and your feet flat on the ground. Lean back slightly to create a V shape with your body, making sure to maintain a straight back.
2. If you’re using a weight, hold it at chest level. Keep your abs contracted while you twist your torso and the weight to your right, aiming to bring the weight beside your hip. Rotate back to the center and then twist to your left side. This completes one repetition.
3. Continue to alternate sides with control, making sure to twist through your torso rather than just moving your arms. Think about keeping your abdominals engaged and your lower back stable.
4. More advanced users can lift their feet off the ground for added difficulty. Perform your desired number of repetitions. This exercise can be made more challenging by increasing the speed of the twists while ensuring to maintain form and control, or the amount of weight used.

Goblet Squat

The Goblet Squat is a functional exercise that focuses on lower body strength, particularly the quadriceps, hamstrings, glutes, and calves. It also engages your core, making it a fantastic full-body exercise.

How to Do It:

1. Stand with your feet slightly wider than hip-width apart, toes pointed outwards. Hold a kettlebell or dumbbell at chest level with both hands, elbows pointing down. This is your starting position.
2. Slowly lower your body into a squat, bending at the knees and pushing your hips back as if you were sitting in a chair. Aim to lower your body until your thighs are parallel to the ground, all while keeping the weight secure and close to your body.
3. After you have lowered into the squat, pause for a moment and push through your feet to return back to the starting position, making sure to keep your torso upright and your core engaged throughout the movement. This completes one repetition. Ensure that your knees stay aligned directly over your toes and do not cave inward at any point of the movement. Remember to keep your heels flat on the ground and try not to let them lift as you squat.

Bear Plank Chest Press

The Bear Plank Chest Press is a powerful exercise that introduces movement to the traditional plane by incorporating upper body strength. This exercise not only targets your chest, shoulders, and triceps but also challenges your core and balance.

How to Do It:

1. Begin in a tabletop position with your knees hovering slightly off the ground. Extend one arm out in front of you with a kettlebell or dumbbell in hand, keeping your palm facing towards your feet. Inhale as you lower the weight towards the ground, aim to bring the weight just outside your shoulder.
2. Exhale as you press the weight back up to the starting position, fully extending your arm but being careful not to lock your elbow. This completes one repetition.
3. Keep your hips and shoulders as square as possible throughout the movement to really engage your core. Making use of your abdominal muscles will ensure stability and reduce any unnecessary strain on your lower back.
4. Repeat this exercise for the desired number of repetitions before switching to your other arm. You can make the exercise more challenging by increasing the weight, performing more repetitions, or holding your knees higher off the ground. Remember, it’s important to maintain control during the movement, ensuring your form remains correct, and your movements are smooth and steady.

Standing core stabilizer

The Standing Core Stabilizer is a non-traditional ab exercise that engages your core while you’re in a standing position. This low-impact move is not only effective in engaging your core but also improves balance and enhances overall body strength.

How to Do It:

1. Stand upright with your feet hip-width apart. Extend your arms out in front of you at shoulder height and interlock your fingers.
2. Keeping your back straight and your chest up, engage your core and lift your right knee up towards your chest, as high as you can.
3. Slowly lower your right knee back to the starting position. Perform the same movement with your left knee. That’s one repetition.
4. Try to perform the movement slowly and with control, using your core strength to lift your knee each time.
5. Be mindful not to arch your back or lean forward as you lift your knee. Keep your body upright and your gaze straight ahead.

Bird Dog

The Bird Dog is a simple, yet effective exercise that prioritizes the core but also contributes to the strengthening of the glutes, and lower back. It is a great exercise for improving balance, coordination, and stability.

How to Do It:

1. Begin on all fours in a tabletop position, with your hands directly under your shoulders and your knees directly under your hips.
2. Raise your right arm and left leg simultaneously, keeping your balance stable. Extend your right arm in front of you while extending your left leg behind you, forming a single straight line from your hand to your foot. Hold this position for a few seconds before slowly lowering your arm and leg back to the ground. This completes one repetition.
3. Repeat this movement with your left arm and right leg simultaneously. Remember to keep your back straight and your head stable, so you are looking down at the ground. This will ensure your neck stays aligned with the rest of your spine, maintaining a good posture.
4. Alternate between your right and left sides, moving slowly and with control. Focus on keeping your core, glutes, and back engaged throughout the entire exercise. This movement is more about quality than speed or quantity, so take your time to get it right.

Mountain Climber

The Mountain Climber is a fast-paced, dynamic exercise that works your entire body. It focuses on your core, but also targets your cardiovascular system, making it a great choice for a high-intensity interval training exercise.

How to Do It:

1. Start in a high plank position, with your hands directly under your shoulders, and your core engaged. Bring your right knee towards your chest as far as you can, then return it to the plank position. Repeat the motion with your left knee. This is one repetition.
2. Continue alternating legs, keeping a brisk pace. Make sure to maintain a strong plank position and avoid letting your hips sag or rise too high. It’s essential to keep your core engaged throughout the entire exercise. To increase the intensity, you can speed up your knee drives, making this exercise more like running in place with your hands on the ground. Be cautious not to sacrifice your form for speed; your back should remain flat, and you should continue to engage your core.
3. Another way to increase the challenge is by bringing each knee to the opposite elbow, adding a twist to your motion. This engages the obliques more intensely and works on your coordination. You can perform the Mountain Climbers for a set amount of repetitions or timed intervals, depending on your fitness level or specific workout structure. It is a versatile exercise that can easily be modified to suit all fitness levels by adjusting the challenge.

Spider-Man Pushup

The Spider-Man Pushup is a powerful and versatile bodyweight exercise that targets multiple muscle groups at the same time, including your chest, triceps, shoulders, and abs, while also improving your balance and flexibility.

How to Do It:

1. Start in a high plank position with your hands directly under your shoulders and your core engaged. As you lower your body by bending your elbows, bring your right knee to your right elbow. Try to keep your body as parallel to the ground as possible during this movement.
2. Push back up to the starting position, while simultaneously returning your right knee to the plank position. This completes one repetition. Repeat the movement with your left knee and left elbow. Try to maintain an even rhythm, making sure to extend fully at the top of your pushup.
3. Like traditional push-ups, keep your body in a straight line from your head to your heels, and avoid letting your back sag or your butt rise above the rest of your body. This exercise requires a higher degree of balance and core strength than regular push-ups, so move slowly and with control, while keeping your body aligned.

Half-Bench Single-Arm Press

The Half-Bench Single-Arm Press is an efficient exercise targeting the core, shoulders, and triceps. It is an excellent way to isolate each side of the body, ensure an equal amount of strength, and improve your stability.

How to Do It:

1. Start by sitting sideways on a bench with your feet flat on the ground. Hold a dumbbell in one hand and lay back on the bench, so only your upper back and shoulders are on the bench while your lower body remains off. Raise the dumbbell overhead, keeping your arm fully extended. Your palm should be facing towards your feet.
2. Lower the weight in a controlled manner till the elbow is bent at a 90-degree angle with your upper arm parallel to the floor. Next, press the dumbbell up till the arm is fully extended, without locking the elbow. Make sure that your abs and glutes are engaged throughout the movement and your hips are lifted, forming a straight line from your knees to your shoulders.
3. Continue the movement for your chosen number of repetitions, then switch sides. Start with a weight that is challenging but allows you to do the exercise with proper form. As you get stronger, you can progressively increase the weight to further challenge your muscles.

Hanging Leg Raise

The Hanging Leg Raise is a challenging exercise that primarily targets your abdominal muscles but also engages your hip flexors and lower back. It’s a great exercise to incorporate in your workouts to improve core strength and stability.

How to Do It:

1. Start by hanging from a pull-up bar with your hands shoulder-width apart and your arms fully extended. Your legs should be straight down with your feet together.
2. Keeping your legs straight and together, raise them until they are parallel to the ground, or as high as you can comfortably go. Ensure that you’re not swinging or using momentum to lift your legs. Instead, focus on lifting them with control using your abdominal muscles.
3. Slowly lower your legs back to the starting position. 2. The key to this exercise is maintaining control and avoiding the tendency to swing. Concentrate on engaging your abs to do the work. To increase the difficulty of the exercise, you could try lifting your legs higher past parallel, drawing your toes up towards the bar. Alternatively, you could add a twist at the top of the movement to work your obliques.

Standing knee tuck extension

The Standing Knee Tuck Extension is yet another powerful exercise for toning your abs and engaging your core. You can also feel a good stretch in your hip flexors with this exercise.

How to Do It:

1. Stand up straight with your feet hip-width apart. Using the strength of your core, lift your right knee as high as you can. Ensure that your torso remains upright, and don’t lean backward to lift your leg.
2. Extend your right leg out in front of you. Your core muscles work hard as they stabilize your body during this movement. Focus on maintaining balance and control as you extend your leg.
3. Slowly move your right knee back into a tuck, and then lower your foot to the floor. This completes one repetition.
4. Repeat the exercise with your left leg. Try to perform an equal number of repetitions with each leg.

Typewriter Hanging Leg Raise

The Typewriter Hanging Leg Raise takes the traditional Hanging Leg Raise to another level by introducing lateral motion. This variation not only works your core more intensely but also targets your obliques, increasing the overall challenge and benefits of the exercise.

How to Do It:

1. Hang from a pull-up bar with your hands wider than shoulder-width apart. Pull your legs up so that they are parallel to the ground. Without letting your legs drop, move them from side to side in a “typewriter” motion. Keep your torso as still as possible, and make sure to engage your core to control the movement of your legs.
2. Continue this movement for your chosen number of repetitions or sets. The key is to maintain control throughout, without allowing your legs to swing or your body to twist. As you grow stronger and more proficient with this exercise, try to extend the range of your lateral motion, or increase the number of repetitions or sets.
3. It’s crucial to remember that the quality of each repetition is more important than doing a high number of reps. Keep your movements controlled, and focus on using your abdominal muscles to draw your legs from side to side. As with all exercises, always ensure you’re properly warmed up before starting and that your form is correct throughout. This will help you avoid injury and maximize the benefits of your workout. Take your time to lower back down and start again when you’re ready. Remember to breathe during the exercise.

Heel tap for

The Heel Tap is a simple but effective exercise for targeting your lower abs and obliques. It can be easily performed at home and does not require any equipment, which makes it an excellent addition to your home workout routine.

How to Do It:

1. Lie flat on your back on the floor with your arms by your sides. Bend your knees and lift your feet off the floor, bringing your thighs to a 90-degree angle.
2. Keeping your lower back pressed into the floor, slowly lower your right heel to tap the floor before bringing it back to the starting position. Repeat with your left heel. This is one repetition.

Walking lunge with rotation

The Walking Lunge with Rotation is a great full-body exercise that targets your glutes, quads, and hamstrings, while also engaging your core and improving your balance and coordination.

How to Do It:

1. Stand tall with your feet hip-width apart. Hold a medicine ball or dumbbell in front of your chest with both hands, elbows close to your body.
2. Take a step forward with your right foot and lower your body into a lunge. As you do this, slowly rotate your upper body and the weight to the right.
3. Push off your right foot, come back to a standing position, and rotate your upper body back to the center. Repeat the movement, this time stepping forward with your left foot and rotating to the left. This completes one repetition. The key to this exercise is control and stability.

Conclusion

Incorporating exercises that challenge your core and upper body strength, such as Regular Push-up Holds, Half-Bench Single-Arm Press, Hanging Leg Raise, and Typewriter Hanging Leg Raise, can significantly enhance your overall fitness. Remember, the key to effective strength training is maintaining proper form and control throughout each movement. Don’t rush through the repetitions, and avoid using weights that are too heavy, as these can compromise your form and lead to injury. Always listen to your body and push yourself, but know your limits. Stay consistent, and over time, you’ll see improvements in your strength, balance, and stability.

FAQs: How to Work Out Sides