Assume a plank position with your forearms on a Swiss ball. You know, those muscles that create that six-pack. Before starting any weight calf exercises, it is important to first perform some thorough stretches to activate your gastrocnemius. Hit a heavy bag, use dumbbells, or just shadowbox without weights. Engage your waist and hips to throw a front hook across the body. The bottom line Carving out the body of your dreams isn’t only about lifting weights and running, you need to keep your body “elastic” if you’re going to make the most of your training. Engage your core and bend at your waist to the right toward the floor. Alternate sides with each rep. Stability Ball Oblique Crunch Here is another great exercise that can help you get rid of love handles. To get the most out of this move, keep your back straight and core super tight throughout. Hold for 10 seconds. Press into a plank position, keeping your body in a straight line from your head to your heels. Your obliques, which run along the sides of your core, are majorly important. Raise your left arm and place your right hand on your hip. Here are some great stretches for the External Obliques! Grab a medium-weight dumbbell with one hand and hold it in the racked position, so one end rests by your shoulder with your elbow bent. These oblique exercises engage far more than just your so-called "side abs" and make you a stronger human overall. Tack on these moves in your workout as is appropriate, or pair three to five of them together for a killer oblique circuit. Get into a pushup position. Bend your right knee, and move your leg to the left across your body. Play. Prone Quadricep Stretch Verywell / Ben Goldstein You can stretch your quads while lying on your stomach as well. Grab a dumbbell with one hand and lie on your back on a flat bench, holding the dumbbell over your chest. Bring your left knee to your left elbow. Step backward with your left leg and lower your body into a reverse lunge as you simultaneously press the dumbbell straight above your shoulder. How to Stretch Your Triceps. Following abdominal strength training, stretch your obliques from a supine position to prevent post-workout tightening. Standing side bend stretch; Seated twisting stretch; Lying bent leg oblique stretch; Seated lateral stretch; Yoga and oblique stretches. Begin slowly to practice and then try to move as quickly as you can. Get into a pushup position. The sides of your core are just as important as the front. Specifically, there's less of a chance your lower back is going to become strained if you have strong obliques that can help support your body through any twisting or turning movement. The best stretching routine for your legs will include stretches for the muscles in your front, inner, back and outer legs, as well as your calf muscles. Get into a tabletop position with your hands directly under your shoulders and your knees directly under your hips. It stretches the front of the shoulders as well as the triceps, and is great for relieving tight shoulders from slouching or working on a computer. If you're looking to build a stronger core, you'll have to focus on more than just your six-pack muscles. As you lower your body toward the floor, lift your right foot off of the floor, swing your leg out sideways and try to touch your knee to your elbow. in journalism from the SI Newhouse School of Public Communications at Syracuse University, a personal trainer certification from the American Council on Exercise (ACE), and a CPR certification from the American Red Cross. Your left side should be close to the wall and your feet shoulder-width apart. Press slightly with your hand to intensify the stretch. is a flat sheet of muscle on either the side of the lower torso. “A combination of expansion and compression exercises are super important for the health and function of our vital organs, including the liver, kidneys, diaphragm, and stomach,” says Cristian Plascencia, the senior durability coach at Onnit Academy in Austin, TX. Simultaneously straighten your left leg.Return to the starting position and repeat on the right. Exercise is anti-inflammatory helps maintain flexibility as we age. Simultaneously lift your left arm and right leg. Place your fingers not he sides of your forehead and lift your shoulders off of the floor. Keep it perpendicular to your body (not in front or behind you). With your guard up (hands in front of your face), take your front elbow and raise it to chest level. Then […] 2. MA40: The Men’s Health 8-Week Workout That Can Get You Ripped At Any Age, 25 Ab Routines to Strengthen Your Six-Pack. 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