5 Exercises to Develop Perfect Obliques
5 Oblique Exercises to Sculpt Your Abs
While it’s important to train your abs to strengthen your core as well as
make you look more attractive, many people forget or just don’t know how
to train the obliques.
The obliques are found on each side of your midsection and go from the
side of your abdominals up towards the last. Having well-trained obliques
is not only good because of how they make you look in front of a mirror
but also when you need to perform compound exercises.
This is because these muscles are responsible for keeping you balanced
when doing exercises like squats so that you avoid bending too much and do
the exercise in the wrong way. Simply put, whether you train for strength
gains, health, or just to look good, strengthening your obliques will help
you to come closer to perfection in any of these reasons.
1. Bird Dog Crunches
How to: Start on all fours, placing your hands flat on the ground
directly beneath your shoulders, and your knees beneath your hips with a
flat back position
(a). Engage your core and drive your right arm straight out from
your shoulder, while your left leg drives straight back from your hip,
keeping both parallel to the floor throughout the “reach” portion of this
movement
(b). Squeeze your right arm and left leg back to the original
starting position and hold for split second before starting the second
rep
(c). Repeat this movement for 10 reps without setting your right
arm or left back on the ground, then switch to the left arm/right leg
combo. Complete 3-4 sets of 10 reps on each side with 30 seconds rest
between each set.
Beginner modification: Reach with only your arm at first. Then as
you become more comfortable, reach with just your leg before you graduate
to the full movement.
2. Single-Leg Side Plank with Leg Raise
How to: With a mat or soft surface beneath you, lie down on your right
side, stacking your feet, knees, hips and shoulders over one another in a
straight line
(a). Prop yourself up on your right elbow and engage your right
oblique and hip flexor to maintain this rigid position. Reach your left
arm straight up, directly over your shoulder
(b). Next, lift your left leg straight up about 6-12 inches, while
keeping your foot flexed directly forward. Hold this position for 10-15
seconds, keeping your core rigid while working on “lengthening” your body
throughout the entire movement
(c). Repeat in the same sequence on your left side. Complete 3-4
sets of 10-15 second holds on each side with 30 seconds rest between each
set.
Beginner Alternative: Try a simple side plank with the top hand
placed on your hip. Then work on raising your arm directly above your
head. Finally, try and hold your top leg at full extension for a split
second. Continue to work in this format until you can extend your leg for
10-15 seconds on each side.
3. Spiderman Crunch
How to: Assume a push-up position, palms planted firmly on the ground.
Maintain a straight line from your shoulders to your heels by engaging
your core muscles
(a). Lift your right leg a couple inches off the ground and bring
your right knee towards your right elbow as you lower into a push-up
(b). Return your right leg back to the ground as you push yourself
back up, and repeat on the left side
(c). Alternate legs for 3-4 sets of 10 reps with 30 seconds rest
between each set.
Beginner Alternative: Start in the push-up position and alternate
lifting your feet up off the ground a few inches with a straight leg and
hold each rep for a few seconds. As you make progress, start to bend your
knee slightly and bring it towards your elbow.
4. Side Plank Swipers
How to: Start by lying on your right side, stacking your feet, knees,
hips and shoulders over one another in a straight line
(a). Prop yourself up on your right elbow; engage your right
oblique and hip flexor to maintain this rigid position; stretch your left
arm out past your head so it is in line with your body
(b). Keeping your left arm straight, swipe it directly over your
body towards your left hip and squeeze your left side as hard as you can
while holding for a split second. Your right hip will drop slightly during
this contraction phase, but try to keep the hips stacked over one another
and off the ground throughout this movement
(c). Reach back to the original starting position and repeat for 4
additional reps before switching to your left side
(d). Do 3-4 sets of 5 reps per side with 30 seconds rest between
each set.
Beginner Alternative: Work on a simple side plank hold while
contracting the hips towards the floor and back up in a “side crunch.”
Remember to try and keep the hips elevated off the floor the whole time.
Then work on the arm extension portion by itself before combining the two
into a full contraction.
5. Single-Leg Toe Touches
How to: Lie down on your back with your legs flat against the floor and
arms extended above your head
(a). Lift your left leg up with your foot directly over your hip
and a slight knee bend. Try to keep your left leg engaged in this position
for the entire movement
(b). Tuck your chin towards your chest, reach your right arm
towards your left foot by contracting your core and hold for a split
second
(c). Return to the original starting position while keeping your
foot and hand elevated off the ground and repeat for 4 additional reps
before switching to your right leg and left arm
(d). Complete 3-4 sets of 5 reps per side with 30 seconds rest
between sets.
Beginner Alternative: Work from the same position on your back,
but bend your knee at a 90-degree angle halfway towards your chest. Touch
your elbow to the opposite knee. As you become more familiar with this
movement, try to progress to the full range of motion by straightening
your leg a little more each workout until your foot is directly over your
hip.
