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The Obliques (internal and external) run down the side of our abdominals and are responsible for spinal & lateral flexion, rotation of your torso and assist in holding your stomach in!
This workout will use core exercises to activate, lengthen and strengthen your obliques.
As with all the videos please amend the exercises to your own ability and energy levels. Simply press pause and rest , drop to your knees or perform the exercises on your knees where appropriate.
With targeted workouts such as this try to focus on the specific areas we are working on and maintain your mind body connection.
I hope you enjoy this workout and would love to hear how you got on.
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0:00
Hi, welcome. Great to see you. So today's workout, we're going to be focusing on your
0:05
core and especially focusing on your obliques. So these muscles that run up the side of your
0:12
waist here. So people often talk about their love handles or wanting to gain some tone here
0:17
So that's what we're going to be focusing on. So there's going to be lots and lots of rotation
0:21
for your hips, for your spine. We're going to use our core and we're going to strengthen
0:26
and our core. You're going to come and join me on your mat and you don't need any equipment
0:31
So we're starting in a standing position. We're going to sweep those arms up. We're taking a big
0:36
breath in and as you're breathing out you're bringing the arms down. Now as we're going
0:42
through this movement warming up that shoulder joint I want you to think about tucking your
0:46
pelvis under here, lengthening through the neck, lifting the crown of your head up towards the
0:51
ceiling and we're drawing your navel in towards your spine. We've got one more to do and then we're
0:58
going to go straight into a roll down. We breathe and sweep those arms up. Feel that connection
1:03
through your centre, through your core, sweeping the arms down. Arms nice and relaxed down by your
1:09
side. Take an inhale. You're going to start to nod your chin towards your chest. Then we're flexing
1:14
through each vertebra of your spine as we roll down, down, down. You're going to soften your knees
1:20
and you're going to walk your hands out. So you're coming into a plank position. You want to have
1:26
your hands directly underneath your shoulders. Press those heels down towards the bottom of the
1:32
mat. So nice and long through the spine, you're pulling the shoulders back. Feel that connection
1:38
with your core. We're going to take an inhale. We're going to take the tailbone high. We're
1:42
going to press your heels down. We're going to walk those heels, either lifting both heels together
1:48
or you can alternate lifting one as you push the other one down. You've got two to go, keep
1:55
pressing through the hands, you're pressing your chest towards your knees. Well done, we're going
2:00
to push both heels down, hold this position, take an inhale, lift those heels and we're bringing our
2:06
hips down and we're coming back to our plank position. You're going to walk your feet together
2:11
and then we're going to start our first rotation. So your right foot, thread it through and then
2:17
twist those hips and switch. So you're maintaining that plank position long through the legs
2:25
thread one leg through and then allow your hips, your spine to rotate. Keep drawing your navel in
2:32
towards your spine. Breathing in, breathing out. So the more rotation we get, the more we're going
2:39
going to be working those obliques. You've got two to go. Well done. One more to go. Well done
2:48
Bring those feet back into the center. Bring your knees down and push yourself back to your rest
2:54
position. Well done. That's our first exercise done. Take your time. You're going to press
3:00
yourself forward. You're going to walk your hands up towards the top of the mat. So find that neutral
3:05
spine, long through your spine, core engage, heads in line with your spine. You're going to bring one
3:11
forearm down onto the mat then the other forearm, elbows directly underneath your shoulders
3:17
slide one leg back, slide the other leg back so your legs are in line with your hip joint
3:23
pull your shoulders back. So we're going to go into another twist, we're going to lift those hips
3:28
We're going to rotate your hip down, tap towards the mat and then rotate the opposite way
3:35
So you're breathing in, breathe out, breathe in, breathe out as you rotate those hips up and over
3:45
So it's challenging. It's challenging on your core and challenging on the shoulder joint
3:50
You can bring your knees down at any point and have a little rest
3:54
You've got one more to go on each side. well done, come to the centre, knees down, walk those hands back, well done, that's the second
4:04
exercise done, you're going to rest your chest on your knees, rest your head on your mat, take an
4:10
inhale, well done, we're going to walk those hands up the mat, okay we're going to come back to our
4:16
forearms neutral spine so you bringing your right forearm down onto the mat you want to have your knees underneath your hips whilst we come into this position Left hands on the mat you got a little bend in that
4:29
left elbow. Now slide one leg down the mat, slide the other leg and you're coming into a plank. So
4:34
at the moment my hips are square, I'm going to rotate so that left hip is rotated out to the side
4:41
I'm going to stay nice and long through that right leg, pressing the heel away. I'm going to draw my
4:47
left knee and then extend so the knees coming towards the elbow and extend the leg breathing
4:54
in breathe out you've got three to go and two to go one more well done rotate to center bring the
5:05
knees down now i'm going to change the position of my forearm and i'm going to rotate onto my side
5:11
So I've got the knee on the mat, the bottom knee, elbows underneath my shoulder
5:17
I'm going to take the arm up towards the ceiling. Now, we're going to reach up and over with the arm
5:24
And then I'm feeling that gorgeous stretch down the side of my waist
5:28
Now I'm going to sweep the arm up, bring the knee to the elbow and reach
5:33
Breathe in, breathe out. So look towards the knee and then look towards the top of your mat
5:39
breathe in, breathe out, breathe in, breathe out. You've got three to go and two to go and one more
5:51
Well done. You're going to come and lie down on your side. So take your arm out towards the side
5:57
of your mat. So you're kind of creating a right angle here. So your legs are lined up with your
6:02
spine. Okay. So I'm going to take that top arm overhead again. I'm not giving myself a lot of
6:07
of room here have I might want to shuffle down the mat well done okay thank you for waiting right
6:15
we are on so I'm going to use this arm that's on the mat I'm going to connect with the mat I'm going
6:20
to push up I'm taking my ribs away from the mat I'm taking the top of the arm the forearm stays
6:26
down reach towards your toes and slowly come down breathing in breathing out breathe in breathe out
6:36
well done. Fantastic, you've got four to go. Have a rest at any point, use this supporting arm
6:45
well done. And one more, well done. Okay, bring your top hand in front of you, come back onto
6:54
your forearm. Okay, so legs, both legs are straight, I'm bending that bottom knee and I'm
7:00
going to push myself up again into a side plank. Top arm reach towards the ceiling nice and open
7:07
across your chest, the hips are stacked. We're going to thread the needle so I'm going to thread
7:12
this arm through, rotate, reach and then open out the chest, look to the ceiling. Breathing in
7:20
breathing out, well done and just two more. So lots of rotation to focus on your core
7:28
and specifically your obliques. Well done. Rotate to centre, walk yourself back, come back to your
7:35
rest position. Well done. So before we go on to the other side, you're going to come and join me
7:42
in a high kneeling position on the mat. So you're going to have your knees hip distance apart
7:49
So we're going to take your left leg out to the side. So the leg is lined up with my hip here
7:55
I've got the sole of my foot pressing down into the mat. Just need to get myself
8:00
centered properly here. Chest nice and open. Lengthening through the neck, lift the crown of
8:06
your head towards the ceiling. Take those arms nice and wide. So I want you to think of the next
8:10
exercise very much as a side bend. So you reach up with that left arm, up and over, and then
8:17
restart the spine. So you're breathing out. Well done as you come back to center. So breathe in and
8:24
then breathe out. So the opposite hand you're reaching down towards the floor but really all
8:31
the work is happening on this left side. Well done, use your breath, breathe in, breathe out
8:37
keep that connection with the floor with the left foot, long through that left leg
8:42
push the foot into the floor you got one more to go Well done come back to centre We nearly done on this side Take those arms up So whilst they are vertical they are just in front of you
8:54
Pull your shoulders down. Okay, chest is forward. We're going to go into another side bend. So think
9:01
of your spine, body being in between two panes of glass. We can only move from side to side
9:07
So we inhale as we bend and then breathe out. Breathing in and breathing out. Just two more
9:18
Breathe in, breathe out. Last one. Breathing in, breathe out. Bring those arms down
9:27
So you slide the leg in, just get your hips moving. So we're so good at holding everything
9:33
stabilizing everything. Then sometimes you just need to get your body moving
9:37
Well done. So we're going to do the same thing on the opposite side. So knees, hip distance
9:43
you're going to slide that right leg out to the side. Leg is long, you've got the foot lined up
9:48
with the edge of the mat, press the foot, sole of the foot into the mat. Well done. And then we take
9:53
in those arms wide, pull your shoulders down, feel that connection with your cord or navel in towards
9:59
your spine. So we're going back to that side bend. So breathing in, reach up and over and then breathe
10:06
out, restart. So the arm stays long, long and strong as you reach away and then restack
10:13
Breathing in, breathing out. Well done. Breathing in, breathing out. Stick with me
10:20
Keep going with this. These are challenging. You're doing really well. One more
10:30
Relax your shoulders. Take those arms up to vertical, but they're just in front of you
10:35
Well done. So double arm, we're going to reach up and over, breathing in, using your core
10:41
breathe out, draw your navel in towards your spine, breathe in and then again
10:48
breathing out. You've just got two to go. Breathe in, breathe out. Last one, breathing in
10:58
breathing out. Bring those hands down, slide that leg in and then just get those hips moving
11:05
So you're rotating your hips around. Well done. Changing direction. Brilliant. We're going to go
11:12
to the other end of the mat and we're going to do all that lovely oblique work again. So you're
11:18
bringing your hands down onto the mat, neutral spine long through your neck. You're going to
11:23
slide one leg down the mat, press that heel away. Opposite side. Okay. We're going to thread that
11:29
right foot through, rotate the hips and the spine and switch and switch. So you're keeping your
11:36
shoulders relatively square. You're allowing the movement to happen through the hips, through the
11:44
spine. As you thread the leg through, you're going to feel a little bit like you're being
11:48
wrung out through your center. You've got one more to go on each side. Well done. Bring the knees
11:55
into the center, push yourself back, come into your rest position, resting your head on your mat
12:03
So we're going to go to the top of your mat in a moment, going into that forearm plank
12:08
So walk yourself up to the top of the mat, you're going to have both forearms down on the mat
12:12
pull those shoulders back, slide one leg down the mat, slide the other leg. Okay, we're going to do
12:18
that little rainbow we lift the hips we rotate the hip tap and switching sides breathing in
12:27
breathe out breathe in and tap breathe out again well done so you're coming on the inside edge of
12:33
one foot the outside edge of the other you're drawing your navel in towards your spine you can
12:39
hear that it's hard to talk when we're doing these well done you've got one more to go on each side
12:47
bring those knees down onto the mat, press yourself back to your rest position. Well done
12:53
these are not easy, they are challenging, you can rest at any point, as you get stronger you can
12:59
increase the reps Okay so what are we doing now We are going to slide one leg down the mat and the other leg so your left forearm is staying in this position bring your right hand onto the mat there a little bend in that knee press the heels down lengthen through the legs rotate that right hip out to
13:18
the side you're gonna draw that knee forward extend the leg breathing in
13:23
breathing out you can bring this knee down onto the mat if you need to well
13:28
done you've got two more to go I'm just gonna extend that leg again well done and
13:34
And one more. Well done. Bring the knees down. So we're going to rotate onto our side
13:42
So elbow is under your shoulder. Forearm is down on the mat. We're going to straighten those legs
13:48
line them up with your spine. Then we're bending that bottom leg. Okay. We're going to lift the
13:53
hips up. Hips are stacked. Shoulders are stacked. Chest wide and open. Reach up with your arm
14:00
So we take that arm up and over and then we lift the knee, we tap. So look towards the top of the
14:08
mat and then look towards the knee. Breathing in, breathing out. Breathe in, breathe out. You're
14:16
nearly there. Breathe in, breathe out. You've got two to go. One more. Well done. You're going to
14:26
bring yourself down onto your side. You're going to take the arm that's on the mat out in front of
14:32
you, create a right angle against your body here. So you've got your legs lined up with your spine
14:38
So we're going to reach up and over with the right arm. Use your forearm on the left arm
14:45
to give you some support as you curl up here. And then you're lifting the ribs away from the mat
14:51
you're reaching to touch the foot and reach up overhead. So look in the direction in which you
14:57
are moving. Well done. Brilliant. Okay. We're breathing out, breathing in. Well done
15:08
Almost there. Well done. So I don't know if you can hear the rain on the roof here
15:14
it's a very dark wet day outside but we're trying to create our own sunshine here in the studio
15:24
well done okay you're going to bring those knees in front of you you're going to come to a seated
15:30
position with me come and sit in that gorgeous long frog position so when you're here you're
15:37
going to have the soles of the feet together you're going to think about creating that neutral
15:41
spine. So lengthening up through the spine, long through your neck, lift the crown of the head
15:46
towards the ceiling. Play around with the position of your legs. Take the feet further away. Bring
15:51
the knees closer. You just want to feel nice and open, comfortable through the hip joint
15:56
Hands on your knees. So taking a nice big inhale and breathing out. Bring that right hand down onto
16:05
the mat. You're going to take your left arm. You're going to reach up towards the ceiling
16:09
and you're coming into that gorgeous side bend, you're going to restack your spine
16:15
So we're bending the elbow on the right arm, we push the hand into the mat and we extend that arm
16:22
Well done. So try and make sure that this left arm isn't coming in front or the shoulder rotating
16:29
Two more, breathe in, breathe out and as you bend to the side, you're keeping those sit bones
16:34
nicely grounded. Bring the left arm down. Well done. Neutral spine. Sweep your right arm up
16:41
We're going to reach up and over. We're going to bend that left arm. We're going to straighten
16:45
that arm, restack your spine. Breathing in, breathing out. You're nearly there. We've got
16:51
four to go. Well done. I'm trying to keep my sit bones down. On that right side, the sit bone wants
16:57
to lift. I'm not going to let it. I'm going to make the movement come from my spine. I'm bending
17:02
to the side. So are you. You're doing brilliantly. Breathing in, breathing out. Bring that hand down
17:10
hands on your knees, roll your shoulders back. Take a nice big inhale, breathing out
17:18
And we are done for today. Well done. Subscribe to my channel if you haven't already
17:25
And if you're looking for more, scroll through, find another video and carry on working out with
17:31
me today. I'll see you soon. Take care
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