These high intensity exercises engage your oblique muscles (lateral abdominals) by forcing them to support you as you move from side to side.
Steps
Method 1 of 4: Assume the Starting Position
Step 1. Lie on your back
Bend your knees and place the soles of your feet on the floor.
Step 2. Make sure your back is perfectly flat on the ground
Place your hands behind your head.
Step 3. Slightly lift your head and shoulders off the floor
Method 2 of 4: Perform the Exercise
Step 1. Keep your head and shoulders slightly raised and move your torso to the right
Imagine that you want to try touching your right elbow with your right hip, while keeping your lower back and hips firmly on the ground.
Step 2. Return to the starting position
Do not rest your shoulders and head on the ground.
Step 3. Repeat the previous steps on the left side
Method 3 of 4: Advanced Version
Step 1. Make the exercise more challenging by avoiding keeping the soles of your feet on the ground
Bend your knees at a 90˚ angle and lift your feet up like in the picture. Keep your abs tight throughout the exercise.
Step 2. Increase the number of reps performed for each set
Method 4 of 4: Frequency
Step 1. For each set of this exercise, do 10 - 15 repetitions
Continue until you complete 3 sets. When you can do 10 - 15 reps smoothly, increase the number to 20 or 25. To develop muscles effectively, each set should cause the muscle to break temporarily.
Step 2. To be able to see / feel the first results, commit to doing 3 sets of exercises 2 to 4 times a week and repeat for 8 weeks
If you want to speed up the results, supplement the described workout with other abdominal exercises.
Always give yourself a day off between workouts. That way the damaged muscle fibers will have time to heal by the next workout
Advice
- If you want to lighten the exercise, reduce the number of repetitions performed for each set.
- The benefits of these exercises are an increase in the strength and flexibility of the muscles of the abdominal and lumbar area.
