One of the most basic yet effective exercises that can help us develop this muscle is the regular forearm plank. Performing this exercise is pretty straightforward.
Get down on all fours. Place your elbows on the ground directly under your shoulders. Then extend your legs out behind you and get up on your toes like you’re getting in a push-up position on your elbows.
Now you just hold it.
While holding that position do your best to keep your head, hips, and heels in a straight line. A very common mistake that can lead to a lower back injury is letting your hips sink downwards.
Don’t let them sink downwards and don’t let them come up either. Both incorrect forms will make the exercise less effective.
Once you can do this exercise for 45-60 seconds with good form, try to add weight.
Just place the weight between the top of your hips and your lower back. Then hold that position the exact same way.
#5 Oblique V sit-ups
Now for your obliques, one of the best exercises you can do using just your body weight is the oblique V sit-up.
Lay on your side with your body weight slightly shifted backward. Basically, you shouldn’t be fully on your side, laying on your hip bone.
Instead, you should be tilted a little backward, leaning more on your glute rather than directly on the side of your hip bone.
Your legs should be extended and the arm that’s closer to the ground should be extended straight out in front of you. This will help with balance as you do the exercise.
Your other hand should be behind your head in the same position that your hands would be for regular crunches. Refer to the above picture for proper form.
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