Tag: Core Exercises

Walking Oblique Twists

Walking Oblique Twists

How to do walking oblique twists properly, with perfect form and technique! The best oblique exercise for athletes to build a strong core and abs!

Purpose:

  • Increase Core and Oblique Activation
  • Increase Oblique Strength

Prime Movers:

  1. Obliques
  2. Abdominal Complex (Obliques, Abs, Transverse Abdominis, Spinal Erectors)

How To Do Walking Oblique Twists

  • While standing erect, hold a weight plate in front of you with your arms bent.
  • Take one step forward and rotate your torso outward towards that leg while staying vertical.
  • When you feel a stretch, begin to rotate your torso the other direction as you take a step so that you repeat on the other side.
  • Maintain a vertical torso and feet planted firmly into the ground.
  • Do not let your knees internally rotate while rotating.

More Core and Ab Exercises >>

View All Exercise Descriptions >>


Join the Mathias Method Army for updates and more great content like this!

Join Now!

Side Bends

Side Bends

How to do side bends properly, with perfect form and technique! The best oblique exercise for a strong core, abs, and abdominals!

Purpose:

  • Increase Oblique Activation
  • Increase Oblique Strength

Prime Movers:

  1. Obliques
  2. Rectus Abdominis (Abs)

How To Do Side Bends Properly

  • While standing erect with feet shoulder-width, grab a weight with one hand and hold it to your side. This could be a dumbbell, kettlebell, plate, cable attachment or anything you can find.
  • Hold the weight slightly behind you so that your shoulder is back and down.
  • While keeping your hips fixed, side bend and lean your torso towards the weight until you feel your opposing obliques stretch.
  • Then, flex your obliques hard to lean away and raise the weight. Hold this side bend position for 1-2 seconds.
  • Then, control the descent and begin again.
  • Make sure you do not twist as you flex laterally. Stay in the same vetical plane.

Note: If you hold a weight in both hands then they will counterbalance each other and this exercise will lose its effectiveness. Do one side at a time!


More Core and Ab Exercises >>

View All Exercise Descriptions >>


Join the Mathias Method Army for updates and more great content like this!

Join Now!

Side Planks

Side Planks

How to do side planks properly, with perfect form and technique! The best bodyweight oblique exercise for a strong core, abs, and abdominals!

Purpose:

  • Build Core Stabilization
  • Increase Oblique Strength

Prime Movers:

  1. Abdominal Complex (Obliques, Abs, Transverse Abdominis, Spinal Erectors)
  2. Glutes (Hips)

How To Side Plank Properly

How To Do A Side Plank

  • Laying to one side, place your forearm on the ground just below your shoulder.
  • Extend both legs so that your body forms one straight line from your head to heels.
  • While flexing your glutes and bracing your entire core, raise your hips off the floor to start, the plank.
  • Keep your core braced as you breathe normally and hold for time. Make sure to keep your glutes and obliques flexed hard.

See how to Plank Properly >>


More Core and Ab Exercises >>

View All Exercise Descriptions >>


Join the Mathias Method Army for updates and more great content like this!

Join Now!

Planks

Planks

How to do planks properly, with perfect form and technique! The best bodyweight ab exercise for a strong core and abdominals!

Purpose:

  • Build Core Stabilization
  • Increase Core Strength

Prime Movers:

  1. Abdominal Complex (Abs, Transverse Abdominis, Obliques, Spinal Erectors)
  2. Glutes (Hips)

How To Do Planks Properly

How To Do A Plank

  • Place your forearms on the ground so that your elbows are shoulder width.
  • Set one foot behind you so that your leg is fully extended and your body forms a straight line from your head to heels. Flex your glutes and brace your core.
  • To start the plank, set your other foot behind you so that you are touching the ground with only your forearms and balls of your feet.
  • Keep a neutral spine, core braced and glutes flexed while pulling your elbows down towards your feet.
  • Hold your body stable for time while breathing normally.
  • For weighted planks, simply place a weight on your mid-back.

More Core and Ab Exercises >>

View All Exercise Descriptions >>


Join the Mathias Method Army for updates and more great content like this!

Join Now!

Leg Raises

Leg Raises

How to do leg raises properly, with perfect form and technique! The best lower ab exercise to build a strong core and abdominal muscles at home!

Purpose:

  • Increase Abdominal Hypertrophy

Prime Movers:

  1. Rectus Abdominis (Abs)

How To Do Leg Raises

  • Lay on a flat surface and bend at the waist so that your back is completely flat.
  • To begin, fully extend your legs so that they are straight over your hips and press your arms into the ground next to your hips, but not under.
  • Lower your legs under control until they are hovering slightly over the floor, or until your lower back begins to arch. Do not let your back arch at any point.
  • Then, flex your abdominals so that your legs raise to the starting position and continue through by curling your hips up towards your chest while pressing your feet up towards the sky.
  • Control the descent down and repeat.

More Core and Ab Exercises >>

View All Exercise Descriptions >>


Join the Mathias Method Army for updates and more great content like this!

Join Now!