When we think about core exercises, most of us fixate on the expression of our six-pack abs. You know, those muscles that build that six-pack. But the abs add a few different muscle groups, and it’s important to train all of them, whether you are simply trying to get stronger and defend your body from injury or getting a more obvious muscle definition.
The entire core supports us to stay balanced and work many exercises without falling over or twisting our backs, but the obliques exercises, in particular, have a vital role.
They are the muscles that work along the sides of the waist, from the ribs to the hip bones. We use them each time we twist our torsos or bow down to one side or the other side.
Here, we’ve made methods to make the most of your best exercises for obliques. Fall in and give those “side abs”.
Side Plank
Side plank exercise targets the obliques, but it also runs the whole side of the body, including the shoulders, core, hips, and gluteus medius.
How to do side plank:
- Lie on the floor on your left side.
- Come up onto your hand or forearm, holding your upper body.
- Turn your knees at a 45-degree angle and acquire your right leg on top of your left.
- You can also stretch your legs and stack your feet if you have the strength.
- Your body should form a plumb line from either head to the knee or head to toe, whichever setup you want.
- Having your feet touching, use your obliques to pull your right hip toward the roof, allowing your right arm to rest on your side or stretch above.
- Hold here for the wanted time, then change sides.
Side Plank Dips
Side plank dips are a way to fire up the side obliques in a side plank position. This exercise essentially targets the obliques, but it also works the whole side of the body, including shoulders, core, and hips.(1)
How to do it:
- Commence in a side plank.
- Drop your hips toward the floor.
- Raise back to the beginning position or a little higher if you can.
Sit-Ups to Twist
This oblique workout targets the obliques, but you will also control all of the abdominal muscles.
How to do it:
- Lie on your back with your knees flexed and feet flat to the floor.
- Put your hands behind your head. Engage your core and do a full sit-up. Bring your right elbow to your left knee and bend your body toward that side.
- Decrease back down to begin.
- Return this movement, alternating sides each time.
Spiderman
Spidermans are excellent for the entire core, but the side crunch part explains your lower obliques exercises some extra love. You will also get a bonus internal and external obliques since you’re using your arms, shoulders, and back to stay in plank position.
How to do it:
- Rise in a high plank, arms spread and your hands under your shoulders, with your core engaged.
- Take your left knee to your left elbow.
- Use your upper body to turn toward your knee to do what looks like a side crunch.
- Continue the move, alternating sides.
Power Hooks
Hooks are the exercises for the obliques. Power hooks are a great way to build upper body strength along with managing the core, especially those obliques. Catch a heavy bag, hold dumbbells or shadowbox without weights.
How to do it:
- Stand in a boxing position with your power leg behind you.
- With your guard-up hands in front of your face.
- Take your front elbow and put it to chest level.
- Move your hand out so that your arm is at a 90-degree angle.
- Reserve your waist and hips to throw a front hook over the body.
Wood Choppers
The rotating motion is one of the best external obliques exercises but is also excellent to fire up the quads and glutes.
How to do it:
- Stand on the floor with your feet shoulder-width apart, taking a dumbbell in your hands.
- Hold the weight by both ends with arms spread in front of your left leg knees bent lightly.
- Turn slightly off your left foot as you twist your body and turn the weight across your body up and to the right, having your arms straight the whole time.
- Bring the weight back to the beginning point.
- Do 8 to 15 reps on one side, and then return on the other side for the same reps.
Wall Ball
The wall ball is one of the best full-body exercises that not only work on the internal and external obliques. But also work the lower and upper body.
How to do it:
- Stand with your left side facing a wall, and your knees slightly bent with your straight arms.
- Hold a simple ball on the right side of your body.
- Since you are using your back muscles, which are usually moderately strong.
- You may be able to go heavier try 10 or 12 pounds.
- Turn off your right foot and use power from your hipbones to throw the ball into the wall.
- Get the ball, bending the knees to receive the catch.
- Repeat on another side.
Strong oblique muscles turn into a better body in several ways. They support the spinal column, reduce the risk of type 2 diabetes, and improve performance in physical activities involving quick changes and turning.
You must try the above fat-burning exercises that target the oblique muscles and help you get relief from oblique muscle pain.
FAQs
Oblique is a term relating to muscles on the upper body’s side that help turns the body from side to side. On either side of the rectus abdominis, right at the hipbones, the internal obliques are found.
Join the abdominal muscles and slowly bend obliquely to the right, bringing the right elbow towards the ground. Don’t turn forward or rotate. You will feel the stretch through the obliques.
People typically feel a sudden, sharp pain or pulling sensation in the side of the chest or abdomen during work or exercise. This pain typically starts suddenly but can also occur gradually over time.
Hooks are the best exercises for the obliques. Power hooks are a great way to build upper body strength and manage the core, especially those obliques. Catch a heavy bag, and hold dumbbells or a shadowbox without weights.