One of the best parts of the holidays is enjoying savory meals with family and friends. Delectable dishes don the table and forkfuls of flavor satisfy our tastebuds. However, the downside is that after indulging in a feast of rich holiday dishes, we often feel pangs of guilt settling in as we think about the extra slices of pie and buttery rolls that we couldn’t resist.
You don’t need to totally deprive yourself. Instead of feeling shame or regret for splurging, you can channel that energy into action. A quick workout will not only help in sweating off feelings of gluttony, but will leave you feeling strong and empowered, ready to enjoy the holiday season with balance and confidence. Since we will be filling our bellies with delectables, why not engage in exercises that focus on the abs and obliques? Below is a 15-minute standing ab and oblique workout regimen that is manageable for people of all fitness levels.
The 15-Minute Abs and Obliques Workout Plan:
Click here to see the workout on YouTube.
- 5 exercises
- Repeat the set of 5 exercises, 3 times.
- Each move is 40 seconds of exercise, followed by 20 seconds of rest. (For standing toe touch kicks, do 20 seconds of exercise on each leg, followed by 20 seconds of rest.)
5 Standing Exercises for Abs and Obliques
1. Standing Marches
How to do it: With core tight, back straight, and arms behind head, load your standing leg and use your abs to lift up your other leg. Alternate legs one at a time.
Why it is effective: This exercise emphasizes core stabilization as you lift one leg at a time. The movement requires engagement of the front abs to maintain balance and the obliques to stabilize the torso against side-to-side motion. This move also improves balance, coordination, and posture.
2. Sumo Squat with Side Crunch
How to do it: Start with a wide stance and feet turned out about 45 degrees, arms behind your head, chest upright. Then sit back into a squat and hold. Bend your upper body sideways, trying to touch your elbow to your knee and keep alternating sides.
Why it is effective: Holding a wide squat engages the lower body, creating a stable base, while the obliques are activated during the side bends. This combination enhances lateral core strength and flexibility. This movement strengthens the legs, improves hip flexibility, and challenges the core with an isometric hold.
3. Standing Toe Touch Kicks
How to do it: Keep your back straight with your shoulders rolled down and back. Lift your active foot as high as possible and keep it straight. Avoid the common mistake of curving your back, as that makes the exercise less effective. Reach out your hands to try to touch your toes.
Why it is effective: Toe touch kicks engage the abdominals as you lift your legs while maintaining an upright posture. The twisting motion during each kick activates the obliques, especially when reaching across with your opposite hand. Other benefits include improvements in flexibility and working the hip flexors in coordination with the core.
4. Standing Crossbody Crunch
How to do it: With feet hip distance apart, stand up straight and bring your arms behind your head with an open chest, so your elbows are pointed to the sides. Keeping your core engaged, lift your leg up and twist, bringing your opposite elbow to the opposite knee. Return to the starting position. Repeat on the other side and continue alternating.
Why it is effective: Bringing the elbow to the opposite knee forces the obliques to work through rotation while the abdominal muscles contract to lift the torso and stabilize the movement. This exercise enhances rotational strength and functional core stability, crucial for sports and daily activities.
5. Squat to Kick
How to do it: With feet hip width apart, sit your hips back and down into a squat. As you push up to stand with your left leg, bring your right knee up and kick your right foot out in front of you. Place your right foot back on the ground, and squat again, repeating with your left leg. Continue to squat and alternate kicking legs.
Why it is effective: The squat engages the core for balance and stabilization. Adding a kick incorporates dynamic movement, requiring the abs and obliques to stabilize and control the motion. This active movement builds strength in the lower body, improves coordination, and adds an element of cardio.
A quick 15-minute abdominal and oblique workout after overeating during the holidays can help alleviate guilt by turning the focus from indulgence to action. These exercises engage the core, burn calories, and promote a sense of accomplishment, creating a mental shift toward balance and self-care. Even a short session can boost mood, improve digestion through movement, and remind us that staying active is a positive way to support our health… while still enjoying holiday treats.
