60 minute beginner oblique workout with sliders

Here's everything you need to try our 60 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.

60 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Bear Crawl
  • Circuit 2
  • Side Plank with Reach Through
  • Circuit 3
  • Side Plank
  • Mountain Climbers with Sliders
  • Circuit 4
  • Sliding Reverse Lunge
  • Deadbug Hold

Circuit 1

Complete this round 3 times.

Bear Crawl

Complete 10 meters

Core
Trunk
Resisting Rotation

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.

Side Plank with Reach Through

Complete 8 repetitions

Core
Trunk
Resisting Rotation

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

Complete 20 seconds

Core
Trunk
Resisting Rotation

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.

Mountain Climbers with Sliders

Complete 15 repetitions

Buy Sliders
Core
Trunk
Anterior Core

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.

Circuit 4

Complete this round 3 times.

Sliding Reverse Lunge

Complete 8 repetitions

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Secondary
Lower Body
Squat

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.

Deadbug Hold

Complete 20 seconds

Core
Trunk
Anterior Core

Coaching Tips For Deadbug Hold

Follow these cues to perform Deadbug Hold correctly:

  • Press the lower back into the floor and keep the pressure into the floor throughout
  • Keep arms locked and pointing upwards.

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This workout was made by Sean Klein

Sean Klein

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