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The 5-Minute Abs Workout That Transformed This Woman’s Obliques

Women's Health logo Women's Health 4/25/2019 Tatiana Lampa, CPT
a woman posing for a picture: It's important to tone your obliques to have a truly strong core. Here's an abs and obliques workout you can do at home in just five minutes, using just your bodyweight. © Tatiana Lampa It's important to tone your obliques to have a truly strong core. Here's an abs and obliques workout you can do at home in just five minutes, using just your bodyweight.

Time: 10 minutes

Equipment: Mat

Good for: Abs, obliques

Instructions: For each move, perform as many reps as possible in 45 seconds, then rest 15 seconds. Continue to the next move. After you've completed all four moves, rest for one minute, then repeat the circuit. Complete two rounds total.

Tatiana Lampa, ACSM-certified personal trainer, says she uses this workout for clients who want to transform their abs and obliques-and they see serious results. Lampa recommends doing this routine three times a week for max results.

Obliques V-Up (Right Side)

How to: Lie on your left side, with your legs angled 30 degrees from your hips. Rest your left arm on the floor and put your right hand above your head. Lift your straight legs off the floor, bringing your torso and arm toward your legs. Slowly return to start. That's one rep. Perform as many reps as possible in 45 seconds, then rest for 15 seconds. Continue to the next move.

Figure-4 Crunch (Right Side)

How to: Lie on the floor with your right leg extended out, 45 degrees off the floor. Bend your left leg, and rest your foot on top of your right thigh. Place your hands behind your head. Brace your torso by contracting your abs. Bend your right knee in toward your chest, and lift your hips up. Hold for a second, then release down to the start position. That’s one rep. Perform as many reps as possible in 45 seconds, then rest 15 seconds.

Obliques V-Up (Left Side)

How to: Lie on your right side, with your legs angled 30 degrees from your hips. Rest your right arm on the floor and put your left hand above your head. Lift your straight legs off the floor, bringing your torso and arm toward your legs. Slowly return to start. That's one rep. Perform as many reps as possible in 45 seconds, then rest for 15 seconds. Continue to the next move.

Figure-4 Crunch (Left Side)

How to: Lie on the floor with your left leg extended out, 45 degrees off the floor. Bend your right leg, and rest your foot on top of your left thigh. Place your hands behind your head. Brace your torso by contracting your abs. Bend your left knee in toward your chest, and lift your hips up. Hold for a second, then release down to the start position. That’s one rep. Perform as many reps as possible in 45 seconds, then rest 15 seconds.

Alternating Jackknife

How to: Lie face up on the floor, with arms and legs straight. Brace your core, then simultaneously lift your torso and left leg as you bring your right hand toward your left foot. Lower your body back to the starting position and repeat on the opposite side. That's one rep. Perform as many reps as possible in 45 seconds. Rest for one minute, then repeat the entire circuit.

Video: Tatiana Obliques | Transformations

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