The 4-Move Obliques Workout That Blasts the Deepest Parts of Your Core
Core stability is a must-have when it comes to any kind of athletic performance. And that holds especially true when you’re talking about crushing your ride. Sprinting, powering up hills, and tackling pretty much every other part of your ride relies on core strength.
And some of the most important core muscles? Your obliques.
Your external obliques run diagonally up from the sides of your pelvis and originate from your lower ribs, explains Amanda Butler, NASM-C.P.T. Your internal obliques lie just underneath your external obliques and just above your deepest core muscles—the transverse abdominals.
“Training your obliques—as well as the rest of your core, including your back—is most important for trunk rotation,” she tells Bicycling.
So Butler put together a four-move circuit workout to build strong obliques and help you crush all of your rides—whether you’re out on the roads or trails.
[Looking to start cross training but don’t know where to start? The Beginner’s Guide to Strength Training will teach you all the fundamentals to get the most out of your weight session, priming you for stronger miles in the saddle.]
How to do it: Perform three rounds of dumbbell wood chops, dumbbell plank pull throughs, cross-body mountain climbers, and side plank hip dips.
Dumbbell Wood Chop
Stand with your feet shoulder-width apart while holding a dumbbell at left hip. Reach dumbbell upwards at a diagonal, arms straight out in front of you, so it’s in the air on right side of body. Bring dumbbell back down to left hip. Perform this exercise for 30 seconds on your left side and 30 seconds on your right side.
Dumbbell Plank Pull Through
Start in high plank position, feet wider than shoulder-width apart. A dumbbell should be placed next to your left hand. Reach through and grab the dumbbell with your right hand and place it on your right side. Then reach back through and grab the dumbbell with your left hand so it’s back in its original position. Repeat for 30 seconds, alternating right and left sides.
Cross-Body Mountain Climber
Start in high plank position. Bring right knee in diagonally towards left shoulder, then return back to starting position. Then bring right knee outside of right elbow. Alternate right and left sides for a total of 30 seconds.
Side Plank Hip Dip
Start in a side-plank position on your left side, your left forearm on the ground, forming a straight line from your head to your feet. Slowly dip your hips and tap them on the ground. Return to starting position. Repeat for 30 seconds, then alternate to ride side.
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