Want a Snatched Waist?
Hey friends! I hope you’re having a super fabulous day!
Have you always wanted to get side-oblique abs and take inches off your waist? Well, this workout is just for you.
No matter where you are in your fitness level, you might be wondering how to tone and tighten your oblique abs. You're not alone! This is a common area that many people struggle with because it's difficult to work on this muscle through traditional workouts. Luckily, there are some great exercises you can do at home that will help get those muscles toned and tight!
This oblique workout for a snatched waist exercise routine will tighten your core and take inches off your waist. The workout consists of the following exercise routines:
- Russian twist
- Hip plank dips
- Side plank crunch
- Heel touches
- Full situp twist L+R
To better experience the workout, please watch the YouTube video and follow along with me. You can also read along in this blog post to get a feel of the workout. You’ve got 40 seconds of exercise and 15 seconds of rest in each routine. Every single exercise will take inches off your waist and work your obliques. Once you finish this workout, you will definitely start feeling some improvements on your waist. So, let’s get started!
The Russian twist is a great workout for those who have some spare time and want to work on muscles that we don’t typically target. The twisting motion will help you tone the abs and strengthen your core and back muscles. Plus, it's really fun! Whether you're working out at home or in a gym, this workout can be done anywhere with no equipment needed. Just get your workout mat ready, and you’re good to go.
It's one of my favorite workouts because it doesn't take up much time and does wonders for your core! The Russian Twist is a popular exercise among fitness enthusiasts and athletes. The routine may look simple. However, there's more to it than meets the eye! The movements require a lot of strength and support, but, I'm going to give you some tricks to get faster results from doing these workouts.
The first step is to come down to the ground and lean back as much as you can and start tapping from side to side. The trick here is to look down at the mats. Your upper body movements will engage your core. For each rotation, your body will contract or tighten.
Always keep your head down every single time. Likewise, keep your heels down to the ground and practice leaning back a little bit more when doing the routine.
Hip Plank Dips
The next part of the routine is the Hip Plank Dips, which primarily strengthen the abs and obliques and secondarily the lower back muscles. To start off, bring your hands down into a low plank. You're going to grip hold of your hands together. Come into that low plank, and you're going to take it from side to side. Take a nice big breath in, lift those toes up, and start twisting from side to side.
There’s a modified version of the Hip Plank Dip. You can try it out by going down to your knees and twisting from side to side. What is really important here is to pull your abs nice and tight. When you look at it, you've got a nice straight line from your head to your hips, all the way through to your heels.
Pull your belly in, and then twist from side to side. I know you can do this. Just stay nice and strong to make it more challenging. You can also split your hands apart and press them down onto the mat. Just keep on going, inhaling through your nose and exhaling out.
Side Plank Crunch
Side Plank Crunch is a great exercise for the abs that also targets your upper back and shoulders. It's an excellent way to work on balance, stability, and core strength. I'll show you how to do it!
To get into the position, you can start in a side forearm plank by supporting yourself on one forearm while your legs are outstretched and feet stacked with the hips lifted. Hold your top arm behind your head and the other hand down on the ground. To start the movements, just lift one hand up, crunch in, and extend out.
If you want to take it a little bit further, there’s a modified version of the Side Plank Crunch that is more challenging. — Don't put your foot down onto the ground. Just lift one knee up at a time and then squeeze and extend. As you extend, lift your oblique up nice and high as you open up your arm, and then crunch in by bringing your elbow down towards the opposite knee.
Once you're done with the first side, do the same process on the other side. We worked hard on one side, we’ll have to work double on the other side. So, lift up your chest and pull your obliques every single time, and make sure that your hand is directly underneath your shoulder because it can help you with balance.
Heel Touches are a simple exercise that you can quickly add to your workout routine. They target your abdominal muscles and strengthen your core. As a result, you will experience increased stability and better flexibility. Also called Ankle Taps, Heel Touches activate your muscles along the midsection using your body weight.
To start this routine, position yourself lying down with your back flat on the floor and your arms by your sides. Bend your knees with your feet flat on the exercise mat. When you’re already in position, you can begin the workout by lifting your chest up and start tapping your heels from side to side. Keep doing the movements for about 40 seconds. If your neck starts to hurt, just take your hands from your side and place it behind your head for support while you keep twisting from side to side with your chest up.
The Heel Touches is a short workout that will get your heart rate up. It's also a perfect routine for athletes who need to warm-up their muscles before a game or practice. You can add jumps and squats in between if you want more of a challenge. You can also take it further by adding weights. Make sure to start out easy and work your way up — just like any other workout. Give this one a try the next time you want an effective cardio session without having to leave the house.
From the Heel Touches, we can easily go into some Windmill stretches. From a lying position with your back flat on the ground and your hips underneath, raise both your legs and start twisting from side to side while your hands stay down on the mat.
Now, you have two choices here. For the first one, try to twist your legs side by side as low as you can. For the second option, you can extend those legs up a little bit higher and take it all the way over to one side and then lift it over to the other side. Keep doing this for about 40 seconds while you inhale through your nose and exhale out.
Coming from the Windmills position, you can quickly shift to the next exercise, which is one of my favorites — the Bicycles. In this exercise, we will be working on strengthening your obliques. So let’s get on with it by bringing one elbow up towards your opposite knee as it bends, while the other leg stretches out. Now here’s the trick: don't think about bringing your knee up toward you, but bring your elbow across your knee.
Another variation of the Bicycles is to place one of your hands down on the ground and rest your head. The next step is to take one arm across the opposite leg and stretch, while lifting up your leg. The other leg stays bent with heels flat on the ground. While doing this, raise your chest up a little bit higher and keep your hips tucked underneath.
Full Situp Twist L+R
The final routine in this workout is the Full Sit Up Twist L+R, which is a great exercise for sculpting your abs, stabilizing your pelvis and spine, and improving your muscle tone. It’s not an easy exercise, but as you keep on practicing the routines, you’ll soon get the hang of it.
While lying on your back with your knees slightly bent, place both hands at the base of your neck or at the level of your ears. Lift your lower back off the ground toward a sitting position and twist left and right at the top. Then slowly return to the lying position, keeping your spine neutral throughout the entire movement.
You have two options here: The first one is to keep one leg down on the ground while the other leg is slightly suspended as you come all the way up and twist. The second option is to keep both legs on the ground as you come all the way up and twist to the left and right.
Always remember that the burn has got to happen after you complete this workout. If you're only doing a five-minute workout, and you're not completing these exercises, you're not going to get the results. But if you keep on doing these workouts regularly, you're going to feel strong, powerful, and positive!
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I hope you had fun and enjoyed reading this post, friends! You can check out the full video so that you can work out along with me! And if you want to challenge yourself further, watch the full 28-minute version with the warm-up and cool-down on the BTES app!
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If there’s a workout you want to see next, just leave some comments below and we’ll see if we can have it in the succeeding sessions.
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NANCYAugust 12, 2020
I am from.india love ur exercise programmes… keep posting..