Oblique Crunches with a Partner

Start by lying on your backs, facing opposite directions, with the outside of your hips almost touching. Keep your chin away from your chest, and focus your vision toward the ceiling at about 45 degrees. Avoid looking straight up at the ceiling or toward the opposite wall. Now slowly curl your torso up, rotate toward your partner and give him or her a “high five” with your farthest arm. Be sure to contract your abdominals on each repetition. Alternate sides, performing 8–15 reps on each side.

Medicine Ball Exercise 8

Medicine Ball Obliques
1. Starting Position: Lie on your back and raise your legs with your knees bent.
2. Holding a medicine ball between your knees rotate your legs to the side and then return to the starting position. Repeat to the other side.

The Free Ab Workout Routine:

Exercise 2 - Ab and Oblique Crunches

This exercise targets both your abdominals and your obliques. It's important to work all areas of your core for muscle balance and a really sexy look.

1. Lie on your mat.
2. Hook your feet under something (I am using a bowflex weight)
3. Get another weight and hold it by your chest.
4. Sit up in a controlled movement (as shown in picture two)
5. Hold this position for about 1-2 seconds.
6. Twist at your core as shown in picture 3.
7. Hold for 1-2 seconds.
8. Return to the center, hold for 1-2 seconds.
9. Release back down to the mat.
10. Take a deep breath and repeat the sequence twisting the opposite way.
11. Do between 10-20 or as many a spossible.

Say Hello to Your Core Muscles

Your abs take up a large area of your core. In fact a lot of people think your abs are your core. But... there's a whole other side to it. It's called your back! Here are the main muscles that make up your core.

• Rectus abdominis - This is the main muscle in your ab group. It runs down the centre of your tummy. These are the muscles that eventually turn into a six pack. To work them, try out some of these great exercises.
• Transverse abdominis - This is the deepest of your ab muscles. It needs to be worked to build a solid foundation for your six pack.
• Internal and external obliques - These are the muscles that wrap around your waist. They're really important for any sideways motion. Check out some of our great oblique exercises.
• Erector spinae - These are your main lower back muscles. Keep these strong if you want to avoid lower back pain. Check out the lower back exercises here.

Advanced: Single-Leg Windmill

Chris Fanning

Advanced: Single-Leg Windmill

Targets shoulders, abs, obliques, glutes, quads, and hamstrings

• Stand with feet hip-width apart, knees slightly bent, abs tight.
• Extend arms out to sides and lift left foot about 12 inches off floor.
• Bend from waist, keeping back straight, until upper body is almost parallel to floor.
• Keep lower body still as you rotate torso, chest and arms to right.
• Twist back to center, then to left. Do 10 reps.
• Switch feet; repeat.