45 minute intermediate oblique workout with sliders at home

Here's everything you need to try our 45 minute intermediate oblique workout with sliders at home. 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 Lift
  • Circuit 2
  • Single Arm Plank
  • Side Plank with Reach Through
  • Circuit 3
  • Side Plank Leg Raises
  • Bird Dog in Bear Crawl Hold

Circuit 1

Complete this round 3 times.

Side Plank Lift

Complete 8 repetitions

Coaching Tips For Side Plank Lift

Follow these cues to perform Side Plank Lift correctly:

  • Keep elbow underneath shoulder
  • Slowly lower the hips to the floor and lift
  • Keep hips in line with shoulders.

Circuit 2

Complete this round 3 times.

Single Arm Plank

Complete 20 seconds

The single arm plank is an excellent core exercise for more advanced individuals to develop their anterior core and resisting rotation capabilities.

Benefits of Single Arm Plank

The main benefit of the single arm plank is it’s ability to increase strength and endurance in the muscles of the core. It can also be good at developing the pictorial muscles.

How To Do Single Arm Plank

  1. Start in the top of press up position, with the core engaged and the feet at hips width apart.
  2. Put the hands underneath the shoulders, slightly narrower than the traditional press up position.
  3. Lift one hand off the floor and place it on the lower back. Make sure the elbow is locked (the arm straight) before lifting the hand off the floor.

Coaching Tips For Single Arm Plank

Follow these cues to perform Single Arm Plank correctly:

  • Slowly transfer weight to one arm
  • Keep hips high and in line with the shoulders.

Side Plank with Reach Through

Complete 10 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.

Circuit 3

Complete this round 3 times.

Side Plank Leg Raises

Complete 10 repetitions

Coaching Tips For Side Plank Leg Raises

Follow these cues to perform Side Plank Leg Raises correctly:

  • Keep the hips in line with the shoulders and keep them high throughout
  • Do not lift to excessive range
  • Move with control.

Bird Dog in Bear Crawl Hold

Complete 5 repetitions

Coaching Tips For Bird Dog in Bear Crawl Hold

Follow these cues to perform Bird Dog in Bear Crawl Hold correctly:

  • Create a very stable base in the bear crawl position
  • Slowly lift off opposite arm and opposite leg and find balance.

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This workout was made by Sean Klein

Sean Klein

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