October Oblique Challenge

STRONG CORE, STRONG EVERYTHING!

Why Martial Artists Need to Train Their Obliques

Your obliques do much more than help shape your waist. They help rotate, stabilize, and control the torso—three things martial artists rely on constantly. Every punch, kick, pivot, block, and stance change depends on a strong connection between the upper and lower body.

AT-HOME OBLIQUE WORKOUT (Mary's Minute)

• 3 rounds
• 30–40 seconds each exercise
• 10 seconds rest between exercises
• 60 seconds rest between rounds

1. SIDE PLANK + THREAD THE NEEDLE

How: Start in a side plank. Reach the top arm toward the ceiling, then rotate through the torso and thread the arm underneath your body. Open back up and repeat.
Martial arts benefit: Rotation with lateral core stability.
Coaching cue: Keep the hips lifted as you rotate.

2. BICYCLE CRUNCHES

How: Bring one knee toward the opposite elbow while extending the other leg. Rotate through the torso rather than simply pulling your elbow forward.
Martial arts benefit: Rotational strength and upper/lower body coordination.
Coaching cue: Think shoulder to opposite knee, not your elbow.
LEVEL UP: Try sprinter crunches for a more explosive variation.

3. OBLIQUE V-UPS

How: Lie on one side and use the obliques to lift the upper body and legs toward each other.
Martial arts benefit: Lateral trunk strength and body control.
Coaching cue: Keep the bottom arm on the floor for support, like a kickstand.

4. SIDE-LYING OBLIQUE CRUNCH & LEG LIFT

How: Lie on your side. Lift the upper body into an oblique crunch while lifting the top leg, or both legs for more of a challenge.
Martial arts benefit: Core and hip strength working together.
Coaching cue: Think about shortening the distance between your ribs and hip.

5. SIDE-KICK HOLD + OBLIQUE CRUNCH

How: While standing, chamber leg and extend into a controlled side kick. Hold the leg elevated while performing a small lateral torso crunch toward the extended leg.
Martial arts benefit: Balance, oblique strength, kicking stability, and hip control.
Modification: Place the extended foot on a wall or chair for balance.
Note: THIS IS HARDER THAN YOU THINK!

6. SIDE PLANK + KNEE TO ELBOW

How: From a side plank, bring the top knee toward the top elbow while keeping the hips lifted. Extend and repeat.
Martial arts benefit: Core stability while the lower body moves.
Coaching cue: Do not let the hips drop as the knee comes forward.