Discover Oblique Workout
It is important to not only target your lower abs and upper abs, but also your oblique abdominal muscles as well, with an.
Try to incorporate oblique exercises into your whole abs workout, as strong oblique muscles are vital for preventing lower back injuries.
Your oblique muscles are important for, and many people, when training their muscles, tend to focus purely on exercises involving forwards and backwards movements, frequently neglecting exercises involving a twisting or side bending motion.
Your oblique muscles are actually being worked when you perform anyexercises anyway, but they work their hardest when a twist or side bend is added to the movement.
The oblique muscles get their name because they are positioned on an angle and are attached at more than one point to the ribs, and travel down to the pelvis. They are required for all side bending movements.
You will need a specific oblique workout in order to target your internal and external, and you will need to do this workout regularly to keep them toned.
Cross-Legged Oblique Crunch
The following exercises are aimed at working your obliques, so, remember to focus on this particular muscle area, as you actually perform the exercises, for the best results.
To perform the cross-legged oblique crunch:
Support your head in your hands, and as you lift your head andup off the floor, conract your ab muscles.
Bring your left elbow over towards your right knee.
Return to start and repeat 12 – 15 times.
Change sides and repeat.
If you are unable to do traditional abs exercises performed on the floor, don’t give up – there are still some exercises that you can do in a seated position, on either a ball or a chair.
- Sit up straight on a chair or exercise ball, holding a medium weight in your hands together.
- Keep your knees and hips facing forward, and then twist your torso round to the left as far as possible without making it too uncomfortable.
- Try to focus your attention on tightening your abdominal muscles as you rotate.
- Return back to the starting position and then rotate around to the other side, in a controlled and slow movement.
- Continue doing this, and alternating from one side to the other for up to 3 sets of between 1 and 16 repetitions.
The secret to this exercise, is to pull your belly button in towards your spine and stay rigid, whilst still managing to breath. As you pull your belly button in, you are retraining your internal muscles to support your back.
- Start this exercise by balancing on one elbow and both feet, with your elbow positioned directly below your shoulder.
- Place your foot closest to the floor, slightly in front of the other, whilst holding your body rigid and in a straight line.
- You can place your feet so that one on top of the other if you want to make this exercise harder, as it will challenge your balance.
- Harder still, and balance on your hand instead of your elbow.
- Hold for a count of between 20 and 60 seconds and repeat on the other side.
Try to do 2 repetitions on each side.
- Start as above, but simply lower your hip down towards the floor, until you are aware of a slight stretch in the side closest to the floor.
- Hold in this position briefly, then return back to the starting position.
- For added challenge you can support yourself on your hand instead of your elbow.
- Perform between 8 and 10 repetitions on each side.
For a short obliques exercise routine, try the oblique workout in the following short video: