September 11, 2020

5 Fitness Moves to Target Your Obliques At Home

We're getting pretty good at the home workout routine thanks to Instagram fitness gurus like Aussie babe Courtney Watts giving us the deets! The founding instructor of Rumble Boxing in LA, Courtney recently took over to teach a 30-minute boxing class, which you can check out here

Looking for more inspo for your next at home workout? Girl, we got you - read on to see Courtney's tips for getting your boxing form in check, plus her 5 favorite fitness moves to target your obliques. 

Fitness instructor courtney watts wearing lspace

Boxing is a full-body workout where nearly every muscle is connected to each move you make. The core in particular facilitates each punch, so strengthening your mid-section is imperative to improve your boxing, and also become stronger for overall health and fitness. 

These five moves will target your oblique muscles to get your power hooks looking strong, as well as a nice, toned waistline!

Do the below oblique exercises with no rest between. Complete 2X rounds. Rest between rounds.

Fitness instructor Courtney Watts demonstrating the sumo side bend fitness move

Oblique Exercise #1: Sumo Side Bends (60 seconds)

This exercise is a great one to start off with by warming up the obliques. Start in a wide sumo stance with toes pointed towards 10 and 2 o’clock. With hands behind your head, bend your knees, press your hips back and bring your right elbow toward your right knee. Repeat on the left side and keep alternating until the set is done. 

Fitness instructor Courtney Watts demonstrating the boxer sit up fitness move

Oblique Exercise #2: Boxer Sit Ups (60 seconds)

These are ICONIC! If you have ever taken a Rumble Boxing class you know these are a favorite. Start lying flat on your back with your knees bent, sit up just halfway to engage the core and throw a 1-2 punch (jab and cross). Make sure to have that same good form with your punches as you do when you’re standing, long arms, belly button to your spine with a slight rotation of the torso to facilitate the punch. Once you hit that 1-2, control and lower back to the floor (the slower the better for core strength). Repeat as many sit-ups as you can in one minute!

Fitness instructor Courtney Watts demonstrating the side plank fitness move

Oblique Exercise #3: Side Plank (30 seconds each side)

The side plank is a great way to strengthen the oblique muscles. Lay on your side with your forearm flat on the floor, bottom elbow lined up directly under your shoulder and both legs extended out in one long line. Feet can either be staggered for more stability, or stacked for more of a challenge, and your top hand can either be on the side of your hip or reaching up towards the sky (pictured). Engage your core and lift your hips off the floor, forming a straight line from your head to your feet. Hold for 30 seconds each side. 

Fitness instructor Courtney Watts demonstrating the alternating jackknife fitness move

Oblique Exercise #4: Alternating Jackknives (60 seconds)

These are a great alternative to regular jackknives as they are a challenging exercise relying on your total core strength to lift yourself up towards your legs. Starting with yourself lying down, back flat on the floor with legs straight down and arms straight out to the side (pictured) or behind your head for more of a challenge. In one movement, lift your left leg up to meet your right hand as if you’re trying to touch your toes. Lower your body down and that’s one rep. Repeat on the other side and alternate for the full minute. 

Fitness instructor Courtney Watts demonstrating the plank dip fitness move

Oblique Exercise #5: Plank Dips (60 seconds)

Planks are already an amazing exercise for your core strength, however adding a little flair and dipping your hips side to side can really turn up the heat on your obliques. Set yourself up on your forearms and either knees (beginner) or toes (advanced-pictured). Your elbows should be underneath your shoulders, your body should be in a straight line from your head to your heels/knees and hips parallel to the floor. Squeeze your booty cheeks and keep your core tight! From there, rotate to one side dropping your hips to the floor whilst keeping that perfect plank form and elbows glued to the ground. Come back through the center and then drop your hips to the other side. Keep alternating for the full set. 

 

You can follow Courtney on IG here!

And be sure to check out Rumble Boxing here!