8 best exercises for Outstanding Obliques

8 best exercises for Outstanding Obliques

The aesthetic value of a ripped and shredded midsection is impeccable. According to research, Having a great set of Abs is considered to be one of the top 5 desired characters that a female looks for in a Man. But easier said than done, we all know how tough it can be to get that six pack, eight pack or even 10 pack – yes. Ultimately, doing hours of endless crunches doesn’t guarantee a tight midsection. Training your abdominal core from multiple angles using a variety of exercises is a must for better aesthetic as well as functional results

There are two kinds of Oblique Muscles:

1. External Obliques

2. Internal Obliques

Best 8 moves for significant Oblique Development:-

1. Decline Russian Twists

Decline Russian Twists

Setup:

Find an ab bench and set it to a 45 degree decline. Lean back, tighten your core and obliques, and make sure to maintain perfect posture. Don’t arch your back! A great way to check your form is to puff out your chest and squeeze your lower back.

Execution:

Once in position extend your arms straight out in front of you and slowly rotate back and forth from the left to the right. Hold for count of 1 when you’re fully extended to the right and left. Once this gets too easy, increase the difficulty by holding a weight plate or medicine ball extended out at chest height.

Sets & Reps:

  • Beginner – 3 Sets for 12 reps (each side) Rest 30 seconds
  • Intermediate – 5 Sets for 12 reps (each side) Rest 30 seconds
  • Advanced – With weights 4 Sets for 12-15 reps (each side) Rest 30 seconds

2. Cable Woodchoppers (Seated or Standing)

Cable WoodchoppersCable woodchoppers are a great way to integrate a little high intensity, fat burning action into your oblique routine.

Setup:

Set up a cable pulley slightly lower than chest height. Grab the pulley handle far enough away that you can feel a nice stretch in your obliques and lats.

Execution:

Fully extend your arms and powerfully swing your arms across your body. Hold for count of 1 at the end of the movement feeling the squeeze in your obliques and slowly return to starting position.

Sets & Reps:

  • Beginner – Light weight 3 Sets for 15 reps (each side) Rest 30 seconds
  • Intermediate – Medium Weight 4 sets for 15 reps (each side) Rest 30 seconds
  • Advanced – Heavy Weight 4 Sets for 10-12 reps (each side) Rest 30 seconds

3. Landmine 180’s

Landmine 180'sThe landmine is another effective abdominal exercise that doesn’t get much attention. The landmine requires the use of a barbell.

Setup:

To perform the landmine 180’s, place one end of the barbell securely into a corner in a landmine attachment or anywhere where it can be hinged. Stand at the opposite end of the barbell, holding it at chest level.

Execution:

Slowly move the barbell back and forth across your body in a controlled fashion, keeping your core tight and restricting other bodily movement. Feel your obliques doing the majority of the movement. Your upper body is used only as a support for the barbell to move. You can add weights to the bar for an extra challenge.

Sets & Reps:

  • Beginner – Without weight 5 Sets for 10 reps (each side) Rest 30 seconds
  • Intermediate – Light Weight 5 sets for 10 reps (each side) Rest 30 seconds
  • Advanced – Light Weight 5 Sets for 15 reps (each side) Rest 30 seconds

4. Medicine Ball Side Throws on the Wall

Medicine Ball Side Throws on the WallThis is a great movement for functional as well as aesthetic conditioning of obliques.

Setup:

Stand with your back to a wall, the ball held outside of your right hip and your feet shoulder-width apart. You should be approximately 5 feet in front of the wall.

Execution:

In a fast motion, rotate your torso to your left and throw the ball behind you into the wall at shoulder height. After catching the ball off the rebound, rotate back to the starting point and do the same with your other side.

Sets & Reps:

  • Beginner – 4 kg Ball 3 Sets for 10 reps (each side) Rest 30 seconds
  • Intermediate – 6 kg Ball 4 sets for 12 reps (each side) Rest 30 seconds
  • Advanced – 10 kg Ball Sets 4 sets for 12 reps (each side) Rest 30 seconds

5. Barbell Abdominal Rollouts

Barbell Abdominal RolloutsThis is one of the most underused movements for obliques only for one reason- It’s Hard! This is an effective exercise which not only helps in building a stronger lower back and abs but also helps in strengthening the shoulders and lats as secondary muscle groups.

Setup:

A standard barbell or an ab wheel with handles are needed to perform this exercise. Use an exercise mat or a padded foam piece underneath your knees for added cushioning.

Execution:

Select a relatively light barbell and place it on the ground. Kneel on the ground and grab the barbell with both hands. Next, slowly roll your torso forward while keeping your arms fully extended in a straight and locked position. Allow yourself to roll forward until your torso becomes parallel to the floor. Be sure that your arms stay perpendicular to the floor so as not to cause unnecessary stress on your shoulders and elbows. When returning to the original start position, the emphasis should be on placing maximum tension on the abdominal muscles.

Sets & Reps:

  • Beginner – Ab wheel roller 3 Sets for 10 reps (45 seconds rest)
  • Intermediate – Barbell rollout with light weight 3 Sets for 12 reps (60 seconds rest)
  • Advanced – Barbell rollout with medium weight 4 Sets for 10 reps (60 seconds rest)

6. Bicycle Crunches

Bicycle CrunchesThe bicycle crunch is an excellent exercise for building external obliques and core strength, Make sure to do in a controlled fashion to isolate your obliques. Do not use the momentum to complete the motion.

Setup:

Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.

Execution:

Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows. Now switch sides and do the same motion on the other side to complete one rep.

Sets & Reps:

  • Beginner – 3 Sets for 10 reps (each side) Rest 30 seconds
  • Intermediate – 3 Sets for 15 reps (each side) Rest 30 seconds
  • Advanced – 3 Sets for 25 reps (each side) Rest 30 seconds

7. Side Planck Holds

Side Planck HoldsThis is an isometric training move which although involves the whole core recruitment but primarily targets to strengthening your obliques.

Setup:

Lie on your either side with your knees straight. Prop your upper body up on your same side elbow and forearm. Position your elbow under your shoulder. Brace your core by contracting your abs forcefully as if you were about to be punched in the gut.

Execution:

Raise your hips until your body forms a straight line from your ankles to your shoulders. Your head should stay in line with your body. Hold this position for the prescribed amount of time while breathing deeply. That’s one set. Now repeat the same on your other side.

Sets & Reps:

  • Beginner – 3 Sets for 20 seconds hold (each side) Rest 30 seconds
  • Intermediate – 3 Sets for 45 seconds (each side) Rest 30 seconds
  • Advanced – Weighted holds: 3 Sets for 30 seconds (each side) Rest 30 seconds

8. Weighted Decline Oblique Crunch

Weighted Decline Oblique CrunchThis exercise focuses directly on the sides of your midsection which are also called the love handles. This pair of muscles in technical terms is known as the obliques.

Setup:

A decline bench is required to perform the movement. Using a decline bench, position yourself with your feet locked in at the top. Place both hands on your head.

Execution:

Slowly raise your upper body while twisting your torso to the right. Focus on keeping your abs tight and keeping the movement slow and controlled. Continue this movement until your right elbow touches your left knee. Slowly lower your body back down to the starting position. This is one rep. Switch to your other side.

Sets & Reps:

  • Beginner – 3 Sets for 10 reps (each side) Rest 30 seconds
  • Intermediate – 3 Sets for 15 reps (each side) Rest 30 seconds
  • Advanced – 3 Sets for 25 reps (each side) Rest 30 seconds

Things To Avoid: There are various things that should be kept in mind when performing these exercise. Such things include keeping your neck in proper alignment and breathing out when lifting your upper body upwards. It is recommended to warm up before performing these exercises. Here are other things to be kept in mind:

  • The pace of performing these exercises must be slow and steady.
  • Do not relax your abs during the exercises, always keep them tight.
  • Do not over do it with too many sets and reps.
  • Always watch your form and technique.
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