Most of you would like to have killer abs and do an Abs workout that focuses on the front of the abs as that is the one that helps to create a six-pack. But the abs include not just the front of the abdomen but also many other muscle groups like the core. It is important to train them too to get a stronger core. Here is a look at such exercises for obliques.
What are Oblique Exercises?
The oblique muscles consist of two types of muscles; internal oblique and external oblique muscles. These together form a group of muscles of the abdomen, which makes a firm wall. Apart from providing strength to the stomach, it also supports the spinal muscles and the internal organs. This helps in protecting the organs from injury as well as maintaining a proper posture. Exercises for obliques focus on building or strengthening them.
What is Oblique Exercises Workout?
Working on the abs muscles helps in having a six-pack and also improves the core strength. But the core is made up of more than abs muscles. It includes the obliques too. These are present on both sides of the core. These obliques help in bending on the sides, rotational movements and protect the spine. The exercises for obliques help in working out that part of the muscle group. An oblique exercise workout includes a set of different oblique exercises that work on them. The oblique exercises workout can be modified based on the level of the trainer. A trainer can be at a beginner level, intermediate level, or advanced, and the oblique workout needs to be tailored based on that.
How Effectively Can We Do Oblique Exercises Workout at Home?
Oblique exercises can be done effectively at home or a gym. There is no specific equipment that is needed to do an oblique exercise workout. If you are at an advanced level, you might need a simple weight like a barbell or a dumbbell. Hence all oblique exercises workout can be done successfully at home.
Who Can Do Oblique Exercises Workout?
The exercises for obliques can be done by everyone who is looking to build their core. It is ideal for people who are looking to:
1. Build a good core
2. Get a six-pack
3. Lose weight
4. Train for cross fit
5. Maintain a healthy weight
Who Should Avoid Oblique Exercise Workouts?
Oblique exercises and workouts can be done safely by most people. However, it should be avoided by:
1. Pregnant women
2. People with fractures or injuries
3. People with medical conditions that prevent them from doing strenuous exercises.
4. People who have had recent surgeries.
List of Best Oblique exercise Workouts
1. Bicycle crunch
2. Side plank
3. Rotating side plank
4. Spiderman pushup
5. Cross body mountain climber
6. Russian twist
It is among the best oblique workouts that target the core and fires the whole abs. While doing this exercise, ensure that the core is engaged and you remain firm on your base.
Lie on the floor on your back. Keep the legs in a tabletop position.
Keep both your hands behind the head and keep the elbows bent.
Now lift the upper body keeping the core engaged.
Try to bring the left knee to the right elbow. Simultaneously straighten the right leg.
Twist to the other side by bending your right knee and straightening the left leg.
At all times, ensure that the legs are lifted away from the ground.
Reps: Try to complete 3 to 4 sets with reps of 15 to 20.
Total time: Aim to complete this oblique workout in 30 secs to a minute.
Benefits: This is one of the best oblique exercises as it helps to strengthen the core and also improve balance and coordination
This is another one of the killer exercises for obliques that everyone loves to hate. It targets the upper body and the core and hence is a great exercise for upper body workouts
Lie on one of your sides on the floor.
Stack both your legs, one on top of the other. Extend it if you are strong, else bend at the knees.
With your forearm, come up using one of your hands so that the upper body is supported by that hand.
Ensure that both the feet are touching the ground and, with the support of your obliques, pull your hip upwards towards the sky.
The other hand can be on the side or extended overhead.
Hold in this obliques workout position for some time and then switch sides.
Reps: 3 sets of 10 to 15 reps on each side.
Total time: 30 secs to 1 minute.
Benefits: This obliques workout helps to build oblique muscles and also stabilises the outer part of the stomach.
Rotating Side Plank
This workout for obliques is a side plank but with a rotation to the exercise—this exercise guarantees to fire your obliques.
Begin in a side plank position with the left forearm on the floor. The shoulder should be over the elbow.
The feet should be stacked on each other and lift the hips off the floor.
The right arm can be at the side or held straight up to the sky.
Twist your body forward and place the right arm below the torso.
That completes one repetition.
Repeat on the other side
Reps: 1 to 3 sets of 10 to 12 reps on each side
Total time: 30 seconds to 1 minute
Benefits: This obliques workout helps to activate the abdominal muscles, tighten and shrink the waist. It also helps in boosting endurance, core strength, and balance.
This is among the exercises for obliques that is a superhero. This oblique exercise involves compound movement and hence is beneficial. This is a variation of the typical pushups but requires more core control. It is also one of the ideal oblique exercises for women looking to burn belly fat.
Get into a plank position. Keep your hands a little apart from the shoulder width.
The body should be in a straight line.
Lower the chest to the floor while bending the elbows so that they are at a 45-degree angle from the body.
As you lower the chest to the ground, the right knee touches the right elbow while the left leg is on its toes straight on the floor.
Return the right foot to the floor and repeat on the opposite side.
Reps: 1 to 3 sets of 10 to 12 reps
Total time: 30 secs to 1 minute
Benefits: The spiderman push-ups obliques workout not only targets the abs but also the glutes, lats, back, chest, shoulders, and obliques.
This is one of the oblique exercises that also acts as cardio.
Begin by getting into a high plank position.
The wrists should be under the shoulders and the glutes slightly higher.
Bring the left knee to the right elbow and keep the rest of the body still.
Repeat the same process on the other leg. Ensure that the entire movement is done slowly to get the maximum benefit out of this obliques workout.
Reps: 2 to 3 sets of 5 reps
Total time: 30 seconds to 1 minute
Benefits: It is among the compound obliques exercises that involve many muscle groups of the body. It strengthens the arms, shoulders, core, back, and legs. It is also a great cardio and helps to burn calories and hence among the best exercises to reduce oblique fat.
This workout for obliques is one of the best oblique exercises to get a shredded look.
Start in a sitting position with the knees bent, and the feet kept flat on the floor.
Slightly lean back and lift both your feet.
Balance the body on your tailbone.
Stretch your arms and twist the body so that the arms go to one side at a time after a twist.
Twist on either side by placing the arms on left and right.
Repeat this back and forth movement as quickly as you can.
Reps: Aim to do 2 or 3 sets of 8 to 10 reps.
Total time: 30 seconds to 1 minute
Benefits: It is one of the best obliques exercises to build the core as well as the shoulders. It is among the best oblique exercises at home as there is no need for any equipment to do cardio.
This exercise imitates the action of chopping wood but with a height. It is a full-body exercise that can be done with a dumbbell or bare hands.
If you are using a weight, grab a weight and hold it with both hands. If not using any weights clasp both hands.
Hold the weight with arms extended in the front of the right leg with knees slightly bent.
Rotate your right foot while you twist the body and swing the weight to the left.
The arms should be straight at all times.
Repeat on both sides.
Reps: 1 to 3 sets of 8 to 15 reps on each side. Repeat on both sides.
Total time: 30 seconds to 1 minute
Benefits: The wood chop exercise engages the entire core and helps to get great abs. It can also improve shoulder strength and hip stability.
Benefits of Doing Oblique Exercise Workouts
There are many benefits of exercises for obliques. Some of them are:
1. The rotation of the core and the sides as part of exercises for obliques can help in our everyday activities.
2. It improves spine strength and helps in twisting from side to side.
3. It tones the abdominal muscles and the core and gives a proper definition, making the abs look great.
4. It supports the back and the spine and helps in improving the posture.
5. Prevents injury and pain to the back and spine.
Disadvantages of Doing Oblique Exercises Workouts
There are no disadvantages of doing exercises for obliques. However, if you are doing an oblique workout at home without the help of a trained professional, then it has to be done carefully. By following the right technique, exercises for obliques can be done without any side effects or disadvantages. Oblique at home workouts is as effective as doing it at a gym so that it can be done anywhere.
Dos & Don’ts
The exercises for obliques have many advantages, but when doing an oblique muscle workout, here are some dos and don’ts.
1. Incorporate core and oblique exercises in your workout.
2. Make nutrition a priority, as it is important to get a great core.
3. Modify your exercises for obliques as per your fitness level.
4. Exercise regularly
5. Mix and match the exercises
6. Do obliques at the end of the workout.
1. Focus only on crunches
2. Train your obliques every day.
3. Crash diet
4. Binge eat just because you exercised that day.
5. Do the same routine for more than 6 weeks.
6. Do low-intensity cardio, including HIIT
7. Forget to include recovery day.
8. Focus too much on six pack
9. Strain your back or neck
Things Required to Do Oblique Exercises Workout if You Are at Home & Gym?
The following things are required for exercises for obliques at the gym.
1. A captain’s chair to tones the lower abs and work the external obliques
2. Torso twist machine to perform the rotational workout.
3. Crunch machine to simulate classic crunches.
4. Rowing machine for cardio and abs workout
There is no equipment needed to do obliques workout at home. A mat and a good running shoe are enough for exercises for obliques if you have a dumbbell, kettlebell, or a weight of any sort that should be helpful for obliques exercises.
What are the Best Exercises for Obliques?
The best exercises for obliques are those that target the obliques. It should also help in strengthening and stabilizing the core. The side plank, crunches, and Russian twist are among the most effective exercises for obliques. However, many other exercises can be added to your workout.
How do you lose Oblique Fat?
Oblique fat can be lost by not just doing exercises for obliques. It can be done through targeted muscle conditioning exercises.
What are Three Exercises for Obliques?
Many oblique exercises are effective in building strong obliques. A side plank with repetitions for 30 sec with sets each. For intermediate level, a rolling side plank of 3 sets with 6 reps on each side is recommended. Advanced oblique workout can be done with a side plank leg lift and med ball rotational slams and is an ideal HRX workout
How can I train my Obliques at Home?
The oblique exercises that you do at the gym can also be done at home without any equipment. The training methodology remains the same whether it is at a gym or home. Ensure that you include warm-up exercises as well as cool-down exercises to prevent injuries during exercises for oblique.
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