Looking to strengthen your core? Try a variety of oblique exercises like oblique crunches, side bends, and Russian twists. You can use weights or gym equipment for added resistance. Don’t forget about functional exercises for overall core strength and posture improvement. Incorporate these into your routine for effective abdominal and lower back pain relief.
Looking to strengthen your obliques? Whether you’re at the gym or home, there are plenty of exercises to try. From gym equipment like cables and dumbbells to bodyweight options, you can work your internal and external obliques effectively. Mix beginner and advanced exercises for a well-rounded workout routine.
Contents
What are the Oblique Muscles?
Oblique muscles are the muscles located sideways and anterior to the abdomen (often the belly). The two abdominal muscles are the external and internal obliques. These muscles provide trunk revolution and flexion.
Top Oblique Exercises
1. Cross-body Mountain Climber
You can begin this exercise in a high plank position. The wrists should be positioned under the shoulders while you have your core engaged. If your body forms a straight line from your heels to your ankles, just know that you are starting accurately. Now the exertion confines you to bring in your right knee towards the left; after doing this, get back to the starting position and repeat on the other side.
2. Heal Tap
For this exercise, you will need to lay against your back on a hard surface with your feet flat and knees bent. Your arms should be down by your sides. Now with the aid of your core, lift your head and upper back off the ground, reach down to your right heel, and tap it with your right hand. Repeat the same movement on the other side.
3. Bicycle Crunches
Initiate the exertion by simply laying straight against a hard surface. Meanwhile, your legs extended, hands behind your head with elbows wide and feet together. Now raise one of the feet while keeping the other off the ground but keeping the foot straight. Afterward, perform a standard crunch, switch sides, and perform the same movement on the other side.
4. Leg Raise Clap
For this exercise, you will have to lie back with your arms on your sides. Inhale and lift your legs off the hard floor; remember not to go too harsh on yourself. While your legs are still in motion, bring your chin as close to your chest as you can, move your hands behind your legs, and clap.
5. Spiderman Plank
For this exercise, you have to start by being in a low plank position where your body forms a straight line. Then bring your left knee to your left elbow and subsequently change sides and repeat. This exertion will employ the movement of both your upper and lower body.
6. Russian Twist
This exercise not only the oblique but hip flexors, scapular muscles, the abdominis, and some other muscles as well. You have to sit straight on the floor with your feet flat and knees bent on the floor for this exertion. To follow the motion, lean back and raise your feet off the ground. Then extend your arms, permitting your arms to drop to your right side. Lean back again and redo on the other side.
7. In and Out
You will be required to lean back and stop leaning just before your shoulder blades touch the ground. Next, bring your upper body back up and pull your knees in towards your chest. Repeat this move for a couple of minutes, and you will be done.
8. Planks
This exercise is pretty simple and does not require any equipment. You will have to hold your body firmly while stationing your hands directly under your shoulders. Here your neck should be in line with your hands. Linger in the same position as long as you are capable of keeping up.
9. Crunches
Lay back to perform this exercise. Place your hands at the back of your head and bend your knees. Lift your upper body keeping your neck and head relaxed. Go back to the starting position and repeat.
10. Hip Dips
To get started with this exercise, get into a forearm plank position. Rotate your body to the left, and drop your left hip as close to the floor as it will go. Repeat on the other side.
Conclusion
In closing, your core goes beyond just six-pack abs. Strong obliques, the muscles flanking your sides, improve stability, rotation, and posture. By incorporating exercises like side planks and Russian twists into your routine, you’ll not only tighten your midsection but also enhance your overall fitness. So, target those obliques and experience the benefits of a strong core.
