45 minute beginner oblique workout with sliders

Here's everything you need to try our 45 minute beginner oblique workout with sliders. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Side Plank with Reach Through
  • Side Plank
  • Bear Crawl
  • Circuit 2
  • Sliding Reverse Lunge
  • Mountain Climbers with Sliders
  • Lateral Crab Walk

Circuit 1

Complete this round 3 times.

Side Plank with Reach Through

Complete 8 repetitions

The side plank with reach through is a great resisting rotation exercise that brings some dynamic movement to the traditional side plank.

Benefits of Side Plank with Reach Through

The main benefit of the side plank with reach through is its ability to create adaptation in the obliques. This exercise can be a great way to build some dynamic core work into a training programme rather than just focusing on the traditional static holds.

How To Do Side Plank with Reach Through

  1. Start in a solid side plank position with the hips high, the feet stacked on top of each other and the elbow below the shoulder.
  2. Bring the hand under the body and touch the floor based on your range.
  3. Rotate the body and hips so they face the floor as much as able when reaching under the body.
  4. Bring the body slowly back to the starting position and reach the hand towards the ceiling.

Coaching Tips For Side Plank with Reach Through

Follow these cues to perform Side Plank with Reach Through correctly:

  • Keep hips and shoulders inline
  • Lock the elbow and do not allow it to bend.

Side Plank

Complete 20 seconds

Coaching Tips For Side Plank

Follow these cues to perform Side Plank correctly:

  • Keep the hips in line with the shoulders
  • Tilt your pelvis so the lower back is slightly rounded and squeeze the abdominals.

Bear Crawl

Complete 10 meters

Coaching Tips For Bear Crawl

Follow these cues to perform Bear Crawl correctly:

  • Keep lower back as flat as able
  • Do not bring knees too close to elbows
  • Move the opposite arm and leg at the same time.

Circuit 2

Complete this round 3 times.

Sliding Reverse Lunge

Complete 8 repetitions

Coaching Tips For Sliding Reverse Lunge

Follow these cues to perform Sliding Reverse Lunge correctly:

  • Slowly slide one leg back bringing the back knee to the floor
  • Keep the front knee fixed over the ankle
  • Keep torso angle slightly forward but in a fixed position throughout.

Mountain Climbers with Sliders

Complete 15 repetitions

Mountain climbers with sliders are an excellent anterior core exercise that should be performed by both athletes and general population clients.

Benefits of Mountain Climbers with Sliders

The main benefits of mountain climbers with sliders is gaining both strength and endurance in the anterior core muscles. It may also give some secondary benefits for beginners who are not adapted to taking their own body weight in the top of press up position.

How To Do Mountain Climbers with Sliders

  1. Start in the top of press up position with the feet on sliders.
  2. Keep one leg straight while you bring the other knee towards the chest.
  3. Once the knee is as close to the elbow as able, alternate the legs and bring the other knee to the chest while you straighten the other leg.
  4. Ensure a tight core position is held throughout the movement.

Coaching Tips For Mountain Climbers with Sliders

Follow these cues to perform Mountain Climbers with Sliders correctly:

  • Maintain a slightly rounded back throughout in order to keep tension in the abdominals
  • Move slowly with control.

Lateral Crab Walk

Complete 10 meters

Coaching Tips For Lateral Crab Walk

Follow these cues to perform Lateral Crab Walk correctly:

  • Move slowly with control, slowly transitioning the weight from one hand to the next.

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This workout was made by Sean Klein

Sean Klein

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