While it is important to train your abs to strengthen your core and make yourself more attractive, many people forget or just do not know how to train the obliques. The obliques are actually more important than the abdominals if pure athletics is sought. Its obliques are firing when it rotates, bends and flexes the trunk. These movements are widely used in all sports.
The obliques are located on each side of the center section and go from the side of your abs to the last. Having well-trained obliques is not only positive because of the way they make you look in front of the mirror, but also when you have to do compound exercises.
This is because these muscles are responsible for maintaining balance when performing exercises such as squats to avoid bending over too much and doing the exercise incorrectly. In short, whether you’re training to gain strength, health or just look good, strengthening your obliques will help you get closer to any of these reasons.
Crunches for dogs.
Begin to crawl and place your hands on the floor directly below the shoulders and knees below the hips in a flat backward position.
Connect the core and guide the right arm directly out of the shoulder, while the left leg guides back from the hip, keeping both parallel to the floor throughout the “reach” part of this movement.
Squeeze the right arm and the left leg in the original starting position and hold them for a second before starting the second repetition.
Repeat this movement for 10 repetitions without placing the right arm or the left-back on the floor, then switch to the left arm / right leg combination.
Complete 3-4 sets of 10 repetitions on each side with 30 seconds of pause between each set.Changes for beginners: first come only to your arm. Then, as you feel more comfortable, stretch with your leg just before moving to the maximum.
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- One-legged side leg with the leg raised
- With a matte or soft surface underneath you, lying on your right side, stacking your feet, knees, hips and shoulders on top of each other in a straight line.
- Stand on your right elbow and place the oblique flexor and right hip to maintain this rigid position. Reach the left arm directly, directly on your shoulder.
- Then, raise the left leg up approximately 6 to 12 inches, keeping the foot flexed straight forward.
- Hold this position for 10-15 seconds, keeping your core rigid as you work to “stretch” your body throughout the movement.
- Repeat in the same sequence on the left side. Complete 3-4 sets of 10-15 seconds of retention on each side with 30 seconds of rest between each set.
- Alternative for beginners: try a simple side board with the upper hand placed on the side. Then he works to raise his arm directly above his head. Finally, try to keep the leg in full extension for a fraction of a second. Continue working on this format until you can stretch your leg for 10 to 15 seconds on each side.
- Crunch of Spiderman
Take a push up position, with your palms planted firmly on the ground.
Keep a straight line from shoulders to heels involving the central muscles.
Lift the right leg a couple of centimeters from the ground and bring the right knee to the right elbow as you descend upwards.
Replace the right leg on the floor as you stand up and repeat on the left side.
Alternate legs for 3-4 series of 10 repetitions with 30 seconds of rest between each series.
An alternative for beginners: Start in the push-up position and alternate raising the feet of the ground a few centimeters with a straight leg and keeping each repetition for a few seconds. As you advance, you begin to flex your knee slightly and bring it to the elbow.
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- Side panel sliders
Start by resting on the right side, stacking your feet, knees, hips and shoulders one on top of another in a straight line.
Rest on the right elbow; hook the right oblique flexor and hip to maintain this rigid position; stretch the left arm over the head so that it is aligned with the body.
Holding the left arm straight, slide it directly over the body on the left side and tighten the left side as hard as possible while holding it for a fraction of a second.
The right hip will fall slightly during this contraction phase, but try to keep the hips stacked on one another and off the ground during this movement.
Return to the original starting position and repeat for 4 additional repetitions before moving to your left.
Do 3-4 sets of 5 repetitions per side with 30 seconds pause between each series.
Alternative for beginners: work on a simple side splint while contracting the hips on the floor and back in a “lateral contraction”. Remember to try to keep your hips off the floor all the time. Then, work on the extension part of the arm alone before combining the two into a complete contraction.
Related article: gains total body strength with these 17 push-up variations
- Touches of toes
Lie on your back with your legs resting on the floor and your arms stretched out over your head.
Lift the left leg with the foot directly on the hip and a slight flexion of the knee.
Try to keep the left leg occupied in this position throughout the movement.
Place your chin towards your chest, bring your right arm close to your left foot by contracting the core and holding it for a fraction of a second.
Return to the original initial position keeping the foot and hand raised off the floor and repeat 4 additional repetitions before moving on to the right leg and left arm.
Complete 3-4 series of 5 repetitions per side with 30 seconds of rest between the series.
Alternative for beginners: work from the same position on the back, but bend the knee at a 90 degree angle towards the central part of the chest. Touch the elbow on the opposite knee. As you become more familiar with this movement, try to advance to the full range of motion by stretching your leg a little more in each workout until your foot is directly on your side.