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Abs & Obliques

16 min
 · 
10 exercises
Alternate Heel Touches
3 sets
10 reps
Bench Flutter Kicks
3 sets
10 reps
Bicycles
3 sets
10 reps
Crunches
3 sets
10 reps
Standing Side Bends
3 sets
10 reps
Flutter Kicks
3 sets
10 reps
Hip Raises
3 sets
10 reps
Cross Body Mountain Climbers
3 sets
10 reps
Weighted Russian Twists
3 sets
10 reps
Windshield Wipers
3 sets
10 reps
This Abs & Obliques 16 min-minute gym workout plan effectively targets your abs and legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 10 exercises and see which muscle groups they target. Enjoy!

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Abs & Obliques
16 min
 · 
10 exercises
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Alternate Heel Touches
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
  2. Fully extend your arms down the side of your body, palms facing in. This is the start position.
  3. Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
  4. Return to the starting position smooth motion, inhaling as you do so.
  5. Repeat the movement, this time to your left side.
  6. When you have completed the movement on both sides, you have done one repetition.
  7. Repeat.
Primary muscle group(s):
Abs
  1. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
  2. Place your hands lightly on either side of your head.
  3. Keep your elbows in  so that they are parallel to your body.
  4. Push your back down flat into the floor to isolate your abdominal muscles.
  5. Gently curl your shoulders forward and up off the floor.
  6. Continue to push down into the floor with your lower back.
  7. Raise your shoulders about four to six inches only.
  8. Hold and squeeze your abdominal muscles for a count of one.
  9. Return to the start position in a smooth movement.
Bench Flutter Kicks
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie face down on a flat bench with your hips on the edge of the bench. Fully extend your legs and raise your feet up from the floor so that they are in line with your body .
  2. Place your arms on top of the bench, using them to hold on to the front edge of the bench for stability.
  3. Squeeze your glutes and hamstrings and straighten your legs until they are level with your hips. This is the start position.
  4. Start the exercise by raising you left leg higher than your right leg.
  5. Then lower the left leg as you lift the right leg and so on.
  6. Alternate in this manner  until you have done all repetitions for each leg.

When performing this exercise, breathe normally. As your strength increases, you can add ankle weights.

Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
  1. Position yourself on all fours on a mat.
  2. Position your hands underneath your shoulders and place your knees under your hips.
  3. Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
  4. Lower the knee without touching the floor and repeat the lift.
  5. Once you’ve completed the reps on the right leg, switch legs.
Primary muscle group(s):
Abs, Lower Back
Secondary:
Glutes & Hip Flexors
  1. Position yourself on all fours with knees underneath the hips and wrists under the shoulders.
  2. Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
  3. Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
  4. Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.
Bicycles
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps
  1. Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
  2. Place your hands lightly on the sides of your head.
  3. Curl your torso upwards so your shoulders are slightly raised off the floor..
  4. Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
  5. Slowly move your legs in a pedaling action as if you are riding a bicycle.
  6. As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
  7. After each crunch, return to the start position inhaling as you do so.
  8. Without pausing, repeat the movement to the other side.
  9. Repeat without pausing for the desired number of repetitions to each side.

Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.

Primary muscle group(s):
Abs
  1. Lie on your back. Bring your knees up to a 90-degree angle. Shins should be parallel to the floor. Place your hands behind your head and bring your shoulders off the ground.
  2. Exhale and contract your abdominals. Bring your head towards your knees while moving your knees toward your chest.
  3. Pause and return to the starting position.
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
  2. Fully extend your arms down the side of your body, palms facing in. This is the start position.
  3. Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
  4. Return to the starting position smooth motion, inhaling as you do so.
  5. Repeat the movement, this time to your left side.
  6. When you have completed the movement on both sides, you have done one repetition.
  7. Repeat.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
  2. Keep abs engaged and perform short kicks in an alternating fashion.
  3. Repeat as needed and then lower legs to the ground.
Crunches
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Abs
  1. Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
  2. Place your hands lightly on either side of your head.
  3. Keep your elbows in  so that they are parallel to your body.
  4. Push your back down flat into the floor to isolate your abdominal muscles.
  5. Gently curl your shoulders forward and up off the floor.
  6. Continue to push down into the floor with your lower back.
  7. Raise your shoulders about four to six inches only.
  8. Hold and squeeze your abdominal muscles for a count of one.
  9. Return to the start position in a smooth movement.
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder-width apart.
  2. Fully extend your arms down the side of your body, palms facing in. This is the start position.
  3. Exhaling, crunch your torso forward and to the right until you can touch your right heel with your right hand. Hold for a count of one.
  4. Return to the starting position smooth motion, inhaling as you do so.
  5. Repeat the movement, this time to your left side.
  6. When you have completed the movement on both sides, you have done one repetition.
  7. Repeat.
Primary muscle group(s):
Abs
  1. Lay on a yoga/exercise mat or towel with your back flat on the floor and your legs straight and in the air with the soles of your feet facing up.
  2. Outstretch your arms above your chest so that they run parallel to your legs.
  3. Lifting your shoulders off the floor, reach up and touch your toes with your fingertips.
  4. Lower your shoulders back to the floor to complete one rep.
Standing Side Bends
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Stand straight, your feet shoulder width apart, while holding a dumbbell in your left hand with your palm facing in to your body.
  2. Place your right hand on your waist, palm facing in. This is the start position.
  3. Keeping your back and head straight, bend only from your waist to the right. Inhale as you bend.
  4. Continue as far as possible, then hold for a count of one.
  5. Return to the start position, exhaling as you do so.
  6. Repeat the movement this time bending to the left and returning to the start position.
  7. Complete all repetitions holding the dumbbell with your left hand before changing hands.

This exercise can be performed with a kettlebell or a plate weight.

Primary muscle group(s):
Obliques
  1. Lie on a padded surface on your left side. Stack your legs and bring your right hand behind your head. Lie your left arm in front of you or across your body. Brace your core.
  2. Pulling from the obliques, bring your elbow up and towards your feet. Do NOT pull yourself with your hand.
  3. Pause and feel the contraction in your obliques then slowly return to the starting position.
Flutter Kicks
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
  2. Keep abs engaged and perform short kicks in an alternating fashion.
  3. Repeat as needed and then lower legs to the ground.
Hip Raises
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Abs, Lower Back
  1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
  2. Place your hands out to your sides palms flat for stability.
  3. Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
  4. Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
  5. Return to the start position by lowering your hips back to the floor.
  6. Pause then repeat.
Cross Body Mountain Climbers
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Obliques
Secondary:
Abs
  1. Assume a push-up position. Core is tight. Back is flat. Hands are underneath the shoulders. Head is in neutral position.
  2. Bring one knee up towards your chest and twist towards the opposing elbow. (Ex: Right knee to left elbow.)
  3. Contract the core and return the leg to the starting position.
  4. Alternate between legs.
Primary muscle group(s):
Abs, Glutes & Hip Flexors
Secondary:
Chest, Shoulders
  1. Place your hands flat on the floor, shoulder width apart.
  2. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
  3. Your body should be in a straight line, with your weight supported on your hands and toes only.
  4. Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
  5. Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
  6. Continue alternating in this manner for the desire amount of time.
Primary muscle group(s):
Abs, Obliques
Secondary:
Hamstrings, Quadriceps
  • Standing up straight, bring your hands behind your head so that your elbows are pointed to the sides.
  • Twisting your body, bring your left elbow down and across your body. At the same time, raise your right knee up and across to meet the left elbow.
  • Return to the starting position.
  • Repeat on the other side and continue alternating.
Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps
  1. Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
  2. Place your hands lightly on the sides of your head.
  3. Curl your torso upwards so your shoulders are slightly raised off the floor..
  4. Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
  5. Slowly move your legs in a pedaling action as if you are riding a bicycle.
  6. As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
  7. After each crunch, return to the start position inhaling as you do so.
  8. Without pausing, repeat the movement to the other side.
  9. Repeat without pausing for the desired number of repetitions to each side.

Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.

Weighted Russian Twists
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Abs, Obliques
Secondary:
Biceps, Forearms, Lower Back
  1. Sit on an exercise mat with your legs fully extended and your upper body upright.
  2. Grip a weight plate between both hands.
  3. Hold the plate out in front of your abdominals keeping your arms bent slightly.
  4. Cross your your ankles and raise them off the floor slightly.
  5. Bend your knees towards you slightly.
  6. Lean back about 15 degrees to balance your body. This is the start position.
  7. In a smooth motion,turn your torso to the left and touch the plate on the floor. Make sure you exhale as you do this.
  8. Return to the start position inhaling as you do so.
  9. Repeat the same movement, this time to your right side, again exhaling as you do so.
  10. Return to start position and repeat.

When performing this exercise, use smooth controlled movements. Jerking or using momentum to swing the weight can cause serious lower back injury.

Primary muscle group(s):
Abs, Obliques
Secondary:
Glutes & Hip Flexors, Quadriceps
  1. Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
  2. Place your hands lightly on the sides of your head.
  3. Curl your torso upwards so your shoulders are slightly raised off the floor..
  4. Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
  5. Slowly move your legs in a pedaling action as if you are riding a bicycle.
  6. As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
  7. After each crunch, return to the start position inhaling as you do so.
  8. Without pausing, repeat the movement to the other side.
  9. Repeat without pausing for the desired number of repetitions to each side.

Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.

Windshield Wipers
3 sets
10 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Abs, Obliques
  1. Lie on an exercise mat, keeping your back flat with no arching of the spine.
  2. Extend your arms out beside you at shoulder level, with your palms pressed firmly to the floor. Your upper body should form a “T” shape.
  3. Raise your feet off the floor by bending your hips and knees to 90 degree angles. This is the start position.
  4. As you exhale, rotate both your thighs to one side until the outer thigh touches the ground or until you feel a stretch in your abs and lower back.
  5. Pause briefly, then rotate to the other side without pausing in the start position.
  6. When you have rotated to both sides, that is one repetition.
  7. Repeat for the desired number of repetitions.

This exercise has 3 levels of difficulty: Beginner – with the knees and hip bent as described above; intermediate – feet up with knees at 90 degrees but the hips remaining in a neutral position; advanced –legs straight and hips bent at 90 degrees so your body forms an “L”.

Primary muscle group(s):
Abs
Secondary:
Lower Back
  1. Lie on your back on a mat with hands under your lower buttocks on either side to support your pelvis.
  2. Legs straight out in front of you, ankles together and feet slightly off the floor.
  3. Keep your knees straight and raise your legs by flexing the hips until they are completely flexed.
  4. Return to starting position.
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