External Oblique

The core is the strongest part of your body that connects the upper body and the lower body. A good core strength is not only essential for upper body strength but a well-developed core enhances your looks, and promotes general health. The core is made up of three abdominal muscles out of which external oblique muscles are the largest and most superficial. External oblique muscles are located on the lateral sides of abdominal wall and stretch across to the front of abdomen. These muscles help to twist and turn the body to the opposite side to which the external oblique muscles are contracting. They play an important role in maintaining posture and stability of the body. This muscle group also plays a major role in our day to day activities; therefore it should be given priority in your exercise training. External oblique muscle exercises focus on strengthening the lower back, and love handle area, which is quite susceptible to injury while twisting or turning. Let us have a look at some of the exercises that target the external oblique muscles.

OBLIQUE CRUNCH:

Oblique crunches are major, and the most effective exercises that will help in reduce your love handles. Oblique crunches are more effective when you are doing twist crunches or rotating motions as side movements specifically target the oblique muscle group. This exercise is easy to do and does not require any equipment.

• Oblique Floor Exercise: For doing this exercise, lie down on your back with your knees bent and flat feet and both the hands behind the head. Inhale a deep breath and exhale before lifting your upper torso (head, shoulder and neck). Then twist the upper body to the left so as to move the left elbow towards the right knee. Switch sides and repeat the exercise 15-20 times.
• Oblique Floor crunches with Legs Crossed: Leg variations are done to increase the difficulty level of the standard oblique crunch exercise. For doing this, lie down on your back with right leg crossed over your left knee. Lift your upper body and twist left shoulder blade towards the right knee. Repeat the exercise 15-20 times by changing sides.
• Side crunch: It is done in the same way, turn your knees on the right side and move your upper body to the left side. This is less effective variation of crunches as it works through small range of motion.

TWISTS:

Sit on a chair in an upright position placing your fingertips on the top of shoulders and bending the elbows. Now, twist the elbows, shoulders and arms without turning your head. Twist the upper body as much as is possible and then rotate back to the normal position. Repeat this at least 5-8 times daily.

MEDICINE BALL EXERCISES:

Variations of Trunk Rotation exercises are done with the help of medicine ball or any weighted object.

• Sit straight on a chair with your feet flat on the ground and contract your abdominal region. Hold the medicine ball at the level of your chest, exhale and then twist the upper body or trunk to one side by keeping your arms in line with your chest. Inhale and return back to the normal position. Repeat it in the opposite direction.
• Another exercise using medicine ball is Diagonal swing. Stand with your right foot behind and hold the medicine ball in your left hand over your left shoulder. Swing the ball towards your right side without rotating your upper body and slightly turning shoulder girdle. You can perform the same exercise by switching the leg position.

ROTATIONAL AB’s EXERCISES:

Rotational abs exercises involve side bending or twisting the body, which strengthens the oblique muscles.

• Lie down on your back and bend your knees as well as hips at 90 degrees angle. Keep your arms on the sides. Move your knees and hips to the right side keeping the upper body in the same position. Hold the position briefly and then bring back the bent knees and hips in the centre. Repeat the exercise in the opposite direction.

Any abdominal exercise in which the legs are raised or the body is twisted invokes the oblique muscles to work and makes them stronger.

The above mentioned core exercises specifically emphasize on strengthening the external oblique muscles. These exercises have to be done with great care and gradually the intensity of core exercises is increased so as to build the strength and stamina and reduce the risk of any injury.

Oblique muscles are very important in sculpting a tapered midsection, and also in developing a strong stomach which helps in body balance and stability. Oblique workouts for a stronger abdomen are therefore intended to strengthen the oblique muscles. Rotating sit-ups is one of the best oblique workouts, which is actually a modification of the normal sit-ups. In this workout, you rotate from side to side every time you sit up. It is important that the feet be anchored by tucking them under a stable object or have someone hold them down, so as to make the exercise safer. You can make rotating sit-ups more challenging by holding a weighted ball over the chest so as to create more resistance.

Another oblique workout for a stronger abdomen is known as cross crunch. During this workout, you should lie on a mat and bend the knees, while keeping the feet fixed on the floor. You should then bring the left leg up and cross it over the right leg, resting the left ankle against the right thigh. However, you can start with the right foot too. You should then place your hands behind the head for support, and then start by raising your right shoulder off the floor and twisting the midsection to the left. Then, you should bring your right elbow towards the right knee. During the exercise, you should push the lower back into the floor and squeeze the abdominals very hard. You can hold for 2 to 4 counts at the top of the movement and then resume to the starting point as you inhale. Do this for about 10 times and then switch sides for about 4 sets.

The V-Twist is another useful oblique workouts for a stronger abdomen. The exercise is done as you lie on your back on the floor, bending your knees at a 90 degrees angle. Start by raising your feet off the floor, such that the lower leg is parallel to the floor. Then, you should cross the arms over the chest and straighten your legs until they are about 45 degrees with the floor, pointing them to the left. While still at this, crunch up and twist to the right while extending your arms forward and stay in that position for at least 5 seconds. Resume to the starting position slowly and do the same for the other side. Repeat this for about 10 times making sure that you maintain proper body posture and alignment while doing the workout.

Bicycle crunches is one of the most effective oblique workouts for a stronger abdomen. The workout involves lying on your back on an exercise mat and performing crunch twists while still pedaling the legs. Start the workout with the knees bent, and the hands placed behind the head. The legs should also be lifted. Then, lift your shoulder and twist the right elbow towards the left knee while extending your right leg. Switch to the other side without lowering the shoulders and repeat the exercise at least 15 times per side. For better results do this exercise for about 2 to 5 times weekly.

Standing rotations is another type of oblique workouts for a stronger abdomen which is done with an exercise band or weight attached to a cable and pulley system. The weight or band is secured at waist level. This workout is done while standing upright with the feet spread shoulder width apart. Start by working the right oblique muscle with the band on the right side. Grip the handle with the right hand, planting it firmly against the middle of the right side of the trunk. While keeping the hips and feet facing forward, rotate the trunk towards the left. Then switch sides.

Oblique workouts for a stronger abdomen can also be done through dumbbell side bend exercise. This workout is done while standing upright with the legs spread shoulder-width apart. A dumbbell is held in one hand while the other hand is rested on the hip. Then, you should bend at the waist to the side that has dumbbell while inhaling. You should make sure that only the upper part of the body is moving, and also that the knees do not fold inward. Moreover; you should make sure that you bend straight sideways and not forward or backwards. Return to the starting position while you exhale, and pull your body up by contracting the oblique muscles which are opposite to the dumbbell. Do this for at least 10 times and then switch sides for about 4 sets.

For as long as mankind has had mirrors, folks have been trying to get in shape. However, it seems like most people simply have no idea what they need to do specifically to achieve that goal. The problem stems from the fact that a majority of people suffer from a lack of information on how to get in better shape. The biggest goal that people have is to get flat abs and stronger obliques but most people think that all you need to do are countless sit ups. If you are serious about getting in better shape, you will need to know why the external obliques are important for flat abs and how they help with a lot of other health issues including posture!

Why Do We Need Strong Obliques?

Having a strong core is very important and it is arguably the part of the body that you should focus on the most. If you are an athlete, your core and obliques will be very important and you should focus on making them stronger. Golfers use the obliques the most and the rotation movement is what causes a golfer to play better. However, it can be said that a strong core is needed in every sport so working hard to strengthen your core is important. A strong core is also needed in every day life. You do like being able to stand up or sit up straight don’t you?

Nearly every move you make that involves using your abdomen utilizes your obliques!

What Exercises Do I Do?

There are plenty of abdominal exercises out there but they tend to only target the front part of your abs. The external obliques are the biggest and strongest abdominal muscles in your core and so you should understand that you need to do the right exercises. Stabilizing exercises are indeed the best things that you can do for your core because you do not need to lift a lot of weight to get stronger external oblique muscle group. Exercises like planks and side planks are what you need to be focused on and sometimes even adding weight to experience progression. The goal is to get a lot of relative strength and to be able to have a stronger core. Other simple exercises would be wind sprints as your core will get a beating from this extremely difficult exercise. The breathing in-and-out work the diaphragm and the constant, swift working motion you do with your arms specifically targets the external oblique muscles. Most people tend to avoid this crucial exercise because of how hard it is to run intensely. This is the best way to lose weight and at the same time get stronger external obliques.

Another good exercise with weights would have to be the side bends with dumbbells as these will really allow you to feel the burn. Though heavy weights are not particularly a part of a professional golfers regimen, this is a workout that can really help a golfer’s game. Just as long as you ensure that you are adding weight after each workout, you will surely be able to see results fast.

What Should I Eat?

Your post workout meal is the most important meal of the day and you should certainly focus on eating the right foods. Most people tend to think that since you are working out, you can eat whatever you want but this is hardly the case at all. The best foods to eat are, ironically, the same foods our ancient hunter gatherer ancestors  hunted and gathered centuries ago. This means that foods like fowl, fish, vegetables and fruits should be the main foods in your diet. But don’t for one second think this means modern packaged foods that weren’t around back then like milk and lean meats are off the menu. Though this may seem like a boring diet to have, it will allow you to have a low enough body fat percentage to be able to have a lean looking core. Eat smart, eat healthy, and don’t fall into the trap of using food as a reward for everything! Emotional eating is the #1 cause of the initial overindulgence that leads to obesity around the world. You’re working so hard on your obliques to lose those love handles, don’t let your cravings ruin it all for you.

How Do I Get Stronger?

If you focus on getting these things done, you will inevitably be able to gain a stronger core. Your external obliques will start to tone and your love handles will wither away to nothing exposing the waistline you always knew you had! Just as long as you stay consistent with your exercises and you eat the right foods, nothing can stop you from having the lifestyle that you want. Remember that your external obliques are very important and making them stronger should be a goal that you want to achieve. Take your time and you will surely be able to get stronger throughout your body and especially with your external obliques.

Building oblique muscle can help to tone your abdomen and give it that great look you’ve been wanting. Other than removing the fat covering your external oblique muscles (also known as love handles), the oblique muscles also need to be dedicated to regular workouts and proper nutrition. In terms of nutrition, the oblique muscles require substantially low body fat percentage. Therefore, it is prudent to observe your diet accordingly if looking to build your oblique muscles. What that means is a wider gap between burned and consumed calories. On this note, consumed calories should be lower than burned calories in order to realize a greater caloric deficit and a subsequent drop in body fat percentage. When this is achieved, then building oblique muscle will be more straightforward.

Before learning about building oblique muscle, it is good to understand how the oblique muscles operate. The oblique muscle lies in the outermost part of the lateral anterior abdomen. It is actually the largest and most superficial. The muscle is usually invisible due to the subcutaneous fat that is deposited above it and beneath the skin. The small size of the muscle also diminishes its visibility. The internal and external obliques help to rotate the body frame or bend it sideways. They also help in compressing the abdominal area and work in collaboration with the abdominal muscles to manipulate the pelvis, the spine and the lower back. Building oblique muscle can be a tough task for most, if not everyone. It can be quite a challenge and a pain trying to reduce the overall fat and improve the visibility and strength of the oblique muscle. However, from a workout perspective, this is much achievable. The most ideal workout is doing oblique-specific exercises as highlighted below.

Using the dumbbell

This is a great exercise that targets the oblique muscles. Perform this by holding a dumbbell with your hand down to your side. With a standing posture, lower the weight down and lift it up repeatedly. Then raise the dumbbell with your oblique until crouched to the opposite side. Repeat this exercise with other side for uniformity and better results. You can alternate sides for 6-12 repetitions on each side. Six complete sets are appropriate. Note that the lower body should be kept stationary when dropping the torso on either side to ensure that only the oblique muscles are targeted.

The oblique raise

The hanging oblique raise requires a pull-up bar, ankle weights, arm slings and a stool. The stool is used to position the sling under the triceps muscles. Put the arm sling against the shoulder joints and under the triceps. Then move off the stool slowly to straighten the body. Once in this position, twist the upper torso towards the left to perform oblique raises. The lower body should be moved to the right while the chest and thighs are drawn towards each other diagonally. Repeat this for the other side by going to the start position. This may somehow seem a complex exercise but it is very effective in building oblique muscle.

The side bridge

The side bridge involves lying on a mat with the legs straightened out. The body is held up with one arm bent at the elbow and put parallel to the ground. Your abs should be kept tight for at least a minute. However, you can hold this position for longer depending on your tolerance but do not overdo it. It is a simple but great oblique-specific exercise.

The alternate foot-hold

This exercise involves holding the toes alternating in a sitting posture. Sit on an appropriate mat in an upright position, legs straight and spread wide and the arms out on the sides. With the each opposite arm to each leg, touch your toes repeatedly. Precisely, the left arm should touch the toes of your right leg while the right arm should touch the toes of your left leg. Repeat this exercise continuously and if you find it easy, you may pick up speed gradually.

Additional tips

Once you are able to handle each of these exercises, try increasing the number of sets for each. Increase the weight in the case of dumbbell. However, do not forget to balance your calories since you still need to build your oblique muscles besides burning extra calories. Include back exercises as well. This will help balance the strength of the abdominal frame and reduce the risk of sustaining lower back injuries. A gym membership is appropriate so as to have a qualified trainer while building oblique muscle.