Oblique work is important for those chasing a six-pack and those who just want to get in shape. Your obliques are your largest abdominal muscles, so neglecting them will make your core work inefficiently and without results.
Your obliques are essential for performing various functions, such as helping you bend your torso to the side, rotating your torso, and resisting your torso from turning. If you want to move well, they need to be strong.
Exercises that work all six muscles in your abs can be challenging, so mixing things up is essential. Mixing exercises for your obliques will help them grow and develop more evenly.
It is crucial to perform oblique exercises with the quality of each rep in mind to achieve growth.
Great Oblique Exercises
When it comes to building strength, there are a few exercises that stand out.
Dumbbell Side Bends
Stand with a weight in one hand and bend your waist to the side you want to target. Keep your back straight, and use your obliques muscles to straighten yourself up.
Maintain a tight and controlled form in your core. Remember, it doesn’t take a lot of weight for good form and control.
Perform sets in the 8 to 12 range.
Medicine Ball Rotational Throw
Medicine ball throws are a great way to produce power.
The core of your power lies in your torso, twisting and throwing the ball against the wall.
Catch and repeat for both sides until tired or 10-15 throws per side.
Decline Oblique Crunches
To perform an oblique decline crunch correctly, start by lying flat on the bench and putting one hand beside your head and the other on your side.
Raising your upper body and twisting your torso to the side will help you move more quickly through the water.
Perform the following exercise on one side for 15 to 20 reps, then switch sides.
Seated Barbell Twists
Sit on the bench with your feet on the ground, and rest the barbell across your chest. Squeeze your shoulder blades together and lift the barbell off the bench as if doing a back squat.
Begin twisting your body to the right, then the left.
It is important to stay controlled in your rotational movements and perform 15 reps.
An isometric hold is a great way to build core strength. Side planks will test your coordination, balance, and mental fortitude.
Maintaining a plank position for extended periods is important for improving fitness. You can improve your time by going a little longer every session.
Bicycle crunches are excellent for developing isometric and twisting strength.
Lie on your back with your face up and knees bent so that both legs are off the ground. Then, twist your body to the opposite side.
This exercise will help you to look like you are riding a bicycle while twisting your torso. It may take some time to get used to it, but it is worth the effort to achieve better results.
Other Oblique Exercises
- Russian Twists
- Backward Medicine Ball Throw
- Side Jackknife
- Push Up to Side Plank
- Oblique Crunches
- Spiderman Push Up
- Hanging Oblique Raise
- Hanging Hurdle
- Lying Leg Twist
- V Ups
- Wood Choppers
- Cross-Body Mountain Climbers
- Bird Dog
- Bear Crunch
- Plate Twists
- Single Arm Farmer’s Carry
Oblique Training Tips
The oblique muscles are located on either side of the body and are generally overlooked when seeking a six-pack.
Strong obliques will improve your appearance and your core strength and performance.
To optimally train your obliques, you should do exercises that focus on the muscles after completing heavy lifts. This will help you conserve strength and use it more effectively when lifting lifts that directly affect your obliques.
Most oblique exercises do not require any weight and can be done with more volume; any activity requiring weight should be done with fewer reps per set.
Ab training doesn’t need to be done more than twice per week – resting and recovering are just as important.
To build a well-rounded physique, you must train in heavy compound lifts like deadlifts, squats, and bench presses.
When training the obliques, it is essential to remember their functions. The obliques twist the lower and upper body while also helping to stabilize the core and bend at the side. Incorporating multiple oblique movements can give excellent results if you want a tremendous oblique workout.
A quick oblique workout example is:
- Seated Med BallTwists – 2 sets of up to 15
- Lying Leg Twist – 2 sets of up to 15
- Side Plank – 2 sets for as long as possible (do weaker side first)
When programming your ab routine, focus on quality over quantity. It is not important which exercises you choose if you perform them incorrectly.