Best Exercises for Strong Obliques

In this article we will be talking about obliques. We will learn the structure and function of obliques and how to make obliques strong.

The “obliques” muscles include the internal abdominal obliques and the external abdominal obliques. These muscles criss-cross diagonally from the lower ribs to the pelvis. Imagine an X formed by the muscles at the side of your body. Visually, you’ll notice these muscles that help to form the ‘V’ at the side of the abs, leading down to the hips.

How Obliques work

The obliques function just as all other abdominal muscles: They stabilize the trunk. The obliques specifically stabilize the core in left and right rotation and in side bending. To improve strength in these muscles, you can do side bending exercises, or twisting, or rotation exercises.

Just note that twisting exercises can be limited by spine mobility. If you have had an injury in your back, refrain from lifting heavy loads while twisting!

Exercises to strengthen obliques

Cable trunk rotations

These require a cable system with a small handle attached at about shoulder-height. Hold the handle with both hands over top of each other, lock your elbows out and then turn your feet to stand sideways. In the start position, the shoulders should be square to the handle while the hips and feet are turned out. Activate the exercise by tightening up the abs and turning from the shoulders to meet the hips. You should feel the muscles opposite to the cable machine activate as you rotate. After twisting through the full range of return to the starting position.

Woodchopper

Using a dumbbell, a weight plate, or a medicine ball, prepare for a woodchopper exercise by kneeling down. Start with the weight over your shoulder (the same side as the knee which is up), held in both hands. Keep your arms relatively straight and rigid throughout the movement. Start by slowly rotating the ball down and across your body in a diagonal fashion, towards the opposite side hip. Focus on keeping the hips square and only rotating from the shoulders and trunk. Once the weight reaches the opposite hip, return to the starting position.

Russian twist

This simple exercise is done on the floor in a sit up position. Angle your torso to about 45 degrees and lift your feet off the floor. In the crunch position, use a weight held in both hands, squared at your chest. Rotate the weight by turning your shoulders, and touch the weight to the floor at your side. Rotate smoothly but quickly without moving your feet around too much!

Alternating V-ups

This is a more difficult oblique exercise. In the alternating v-up, you’ll be bringing the right leg to the left hand and the left leg to the right hand! Start with all limbs on the floor, and arms extended overhead. Activate the movement by bringing your hand towards your foot, meeting at the middle, over your torso. Now return back to the starting position. Control the descent of the movement more than the ascent.

Side plank

Unlike twisting exercises, the side plank involves no rotation or articulation at all, making it a perfect rehab exercise. Lying on your side with feet stacked or one in front of the other, support your body on your elbow/ forearm. Create a straight line from your chest to your feet. Be careful to keep your shoulders square sideways, not dipping towards the floor. Hold this position for as long as possible, or up to 45 seconds.

Dumbbell Side Bends

This exercise makes use of the side bending function of obliques. Hold a dumbbell in one hand while standing upright. Keep the hand holding the dumbbell by your side, while lift the other hand and hold it behind your head. Now dip the shoulder on the side of the weight down by bending your trunk. Go down until you feel a stretch in your obliques on the other side. Now come back to the starting position and repeat. To make this exercise difficult, you can hold the dumbbells in both hands overhead and then do the bending on each side.

Originally published at www.kaa-yaa.com.