Oblique Exercises
WARNING: Train your Obliques or Suffer the Consequences
Oblique exercises and the oblique muscles always seem play second fiddle to the abdominals in most exercise programs. This is a major oversight for anyone looking to have a fully developed and functionally strong core.
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To Perform Oblique Exercises properly you Need-to-Know the basic Anatomy of the Obliques
You Have 2 Sets of Oblique Muscles
Oblique exercises primary function is to rotate your torso. Each side of your trunk at the waist has external and internal oblique muscles. The internal oblique muscleis deep (closer your spine) while the external oblique muscle is superficial (closer to the skin).
If you rotate to your left, your left external oblique and your right internal oblique are doing the work and vice versa. The obliques also work with the transverse abdominis to help keep your core tight by increasing the intra abdominal pressure.
Intra abdominal pressure is very important because it helps keep your spine healthy as well as keeps your waist tight and slim. To perform all oblique exercises properly, the core must be drawn in hence keeping your intra abdominal pressure up.
Why Should you Should Perform Exercises for your Oblique Muscles
Oblique Exercises are Important because they work in the Transverse Plane
The imaginary transverse plane bisects the body in upper and lower halves.
Motion in the transverse plane is rotational such as when you turn at the waist to the right or left.
There are many reasons to perform oblique exercises none more important than to help strengthen and stabilize your core.
Since many workout programs completely neglect transverse plane motions many people have little or no muscle control in the transverse plane.
This can not only lead to injury but also decrease the performance of transverse plane motions as well as create a unbalanced asymmetrical physique at your waistline.
FITNESS MYTH ALERT: Oblique Exercises do not Reduce your “Love Handles”
Every day thousands of people in gyms around the world perform oblique exercises such as side bends to reduce their love handles. They mistakenly perform these movements because they believe in the fitness myth of spot reduction.
Fat and muscle are 2 separate tissues. Contracting muscles under a layer of sub-cutaneous (beneath the skin) fat does nothing to reduce reduce the fat above it. If anything, exercises such as side bends hypertrophy (build) the muscle underneath the fat, which pushes out and creates an even fatter appearance.
If you do not understand about why resistance training exercises do not reduce body fat please read all about body fat.
Who can Benefit from Performing Oblique Exercises ?
Can you Guess ? Take a Swing at it
Besides the obvious example on the right you do not have to play sports to benefit from a fitness program which includes oblique exercises. Oblique exercises play an important part in keeping a tight waistline which is the goal of many people.
With athletes it should be noted that most sports have a rotational component. Oblique exercises benefit greatly from incorporating oblique exercises which help strengthen their transverse plane strength and stabilization.
What is the Best Way to Train the Obliques ?
How to Train the Obliques Depends on your Specific Goals
Athletes such as baseball players, should train with explosive movements which mimic their activities (swinging & throwing). If your goal is stay healthy, tone and keep a tight mid-section you should perform your oblique exercise under control with strict form.
For the following oblique exercises it is necessary you are able to isolate the motion which your obliques create and avoid hip motion. Any motion at the hips means you are using your legs to create momentum and turn your waist.
When you first start, keep your hips steady and turn your waist only. As you become more advanced you can perform these exercises as functional exercises getting your whole body involved but only after you have mastered the form and have good neuromuscular control of your oblique muscles.
Obliques Exercises which you can Perform at Home or in the Gym
Proper form is essential for oblique exercises to be most effective. Integrating your core stabilization with your rotational motions is essential to get the most out your oblique exercises.
Beginner Oblique Exercises
Medicine Ball Wood Chops
Medicine ball wood chops are a very basic obliques and core exercise which you have to perform properly to get any benefit.
You must actually feel your oblique and core muscles working to do this properly.
Start: Stand up tall with your feet shoulder width or closer (more difficult).
Grasp a medicine ball with your hands on both sides and hold it above one of your shoulders.
Begin the motion: At the same time, bring your legs and arms together above your waist. Your shoulders should come off the floor and the only body part in contact with the floor is your butt. You can either swing yourself up to the top position, or go up slowly which is more difficult. You must make sure to hold at the top for a split second and slowly lower yourself back to the original position.
Modifications: If you do not have a medicine ball handy, you can use any form of weight such as a dumbbell, weight plate, can of soup or even just perform them with the weight of your own arms.
To increase the difficulty of the exercise you can move your feet closer together, stand on one foot, or stand on any controlled unstable object such as a balance disc or BOSU ball.
Cable Wood Chops
Once you have mastered drawing in your core and isolating your obliques with movement at your waist you can add resistance.
Start: Stand to the side of a high cable setup with a rope attached. Hold the rope so your little fingers are both facing towards the floor.
Step away from the machine so the weight stack will not hit when you perform reps.
Begin the motion: Keep your core tight as you pull the cable across your body. It should pass in front of your belly button as you turn your torso and finish with the rope at your thighs.
Modifications: Besides increasing the resistance level, you can increase the difficulty of these cable-rope wood chops by standing with your feet closer together. Standing on an unstable surface such as a balance disc or BOSU ball will also progress the difficulty or most core exercises this included.
Intermediate Obliques Exercises
Stability Ball Russian Twist
The Russian twist is an excellent exercise which you can perform slow & controlled or explosively.
Start: Form the stability ball supine bridge position. It is best to have your feet shoulder width apart. Put both your hands straight up towards the ceiling.
Your hand should be together in the middle of your chest. This is where they should remain during the entire range of motion.
Begin the motion: Put your hands up towards the ceiling. Interlock your hands directly above you chest. Turn to each direction, make sure to keep the feel flat on the floor.
Keep the 90 degree leg angles and arms extended in the middle of your chest. If you feet move at all, you did not perform the stability ball exercise correctly. Start over and focus on total body stabilization.
Modifications: You can increase the difficulty of the Russian twist by holding a form of resistance in your hands such as a dumbbell, weight plate or medicine ball. The harder the stability ball, the more difficult the exercise will be.
Advanced Obliques Exercises
Cable Push-Pull
The cable push-pull incorporates upper body opposing actions as well as obliques making it an advanced obliques exercise.
Start: Stand in the center of 2 cables.
Grab the cable closest to the machine with your arm which will be pushing. The opposite (pulling) arm should hold the cable on the other side of your body. Spread your feet further than shoulder width apart and point both of your toes straight ahead.
Begin the motion: Keep your core drawn in, push the handle closest to the machine away from your body as you pull the opposite cable back, bringing your elbow backward all whilst you twist your body in the direction of your pushing arm.
Perform a given number of reps going in one direction. As you complete the last rep hold both cables in place, pivot your feet and turn the other direction.
Hey! What about Weighted Side Bends ?
Some people believe in side bends as effective oblique exercises but in the opinion of this personal trainer, they are complete crap and have no place in anyone’s exercise routine.
Some people even perform this terrible exercise with a weight in each hand which is completely pointless as both weights cancel each other out.
The motion is completely unnatural and can some claim it results in a wider waste as well as back pain and injuries.
The Lazy Person’s Guide to Getting a Strong & Toned Core with Oblique Exercises
- Obliques Exercises Videos
Find many oblique exercises included the popular exterior oblique cable exercises in the exercise video library. Also find exercises for the entire body. - 100 Abdominal Exercises
Building and toning the abdominal area requires more than just simple crunches and exercises for the obliques. Oblique exercises go a long way to building those abs that you see in magazines along with a full variety of core exercises. - Best Core Exercises
Learn the anatomy and function of the deep core muscles that stabilize your spine, keeping your lower back healthy and your stomach area tight. - Six Pack Abs
Category: Exercise, Weight Training
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