Movement Workout for Abs and Obliques

February 22, 2017 by VAHVA Fitness

Movement workout routine for abs and obliques with 2 movement skills of Movement 20XX online course.

Almost all movements will hit the core to some degree because many of them are big and versatile multi-joint movements that require lots of stabilization of the core.

Using the full body at once is the secret of movement training. When many isolation exercises and mobility drills will target a single muscle, movement elements will work the body as a whole.

This is what movement training is about: it's about learning how to control your body as a whole.

There are barely any set patterns in movement training and the patterns are loose and not rigid. This gives you lots of freedom in expressing your body through movement and learning how to coordinate your own body.

The better you can control your body in space, the more agile and coordinated you can become. This is because your mind will learn how to play with your body and ultimately there will be no disconnection between your mind and the body.

Practicing set patterns is a great way to start and the more experienced you become, the more you can break the patterns and move as you wish. 

Movement elements can be used as a way to express yourself or as a way to strengthen the mind and the body. 

Here are several movement flow elements from Movement 20XX online course that will emphasize the abs and obliques. Countless muscles in the upper body and legs are also strengthened to some degree.

Combine these movements together into a routine where you are minimizing rest and you have the recipe for core annihilation. 

Mobility Workout Routine for Kicks

Round 1 

3 x Forearm circles: 2 x 180 degrees

3 x Foot step: 10 repetitions

Round 2

2 x Forearm circles: 3 x 180 degrees

2 x Foot step: 10 repetitions

Round 3

1 x Full forearm circles: 40-60 seconds

Finisher: Inchworm: 40-60 seconds 

Rest 1-2 minutes between rounds. No rest between movements during rounds.

Forearm Circles

forearm circles for abs

Forearm circles is a dynamic plank where you circle around your forearm.

The dynamic nature of the movement where your body is sometimes aligned sideways and sometimes facing down, will work both the abs and obliques. The movement will hit the core from many different angles and the body needs to constantly work hard to maintain a stable posture.

Foot Step

movement workout for core and fat loss

Foot step is a movement that is nowadays common in breakdance and general fitness. Even kettlebell trainees do it these days. 

Foot step will develop your abs and obliques, but also work the upper and lower body. It's a fun dynamic movement that can easily be utilized in different flow routines.


inchworm exercise movement conor mcgregor

Inchworm is a dynamic plank - superman hold where you are moving forward or backwards by taking small steps with your arms and feet.

When you move forward, you are extending your body by taking small steps with your arms until the body is extended to your personal maximum. Then you start "climbing up" with your feet until your body is again in the hips flexed pike position. 

Inchworm is a great movement to develop stability in the core and it will work both the abs and obliques. 

samuli jyrkinen

About the author 

Samuli Jyrkinen

Samuli is the ninja behind the scenes (photography, videography, websites, program platforms and more). He has been training religiously for over a decade and has a firm grasp of physical and mental fitness. You will find our story here.

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  • Me gusta mucho solo que no se nada de ingles
    Con lo que he exprimentado con usted he logrado bastante flexibilidad
    Tengo problema en la zona lumbar sacro
    Desde la L hasta la sacro y una semifisura en la T1,a hecho un arco al soldar y toca un poquito hasia dentro
    Los ejercicios me hase util

  • Con sus entrenamientos he logrado movilidad
    Estaba limitada
    Espero seguirlo siempre
    Tengo que haserlo de por vida
    Es un gusto porque ya me siento un poco mejor

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