We present a set of Oblique Abdominal Exercises
You’ll likely have heard over and over that it’s not necessary to train the abdominals, with such exercise being considered an extra due them already being worked synergistically through all the basic exercises, and that this exercise is usually more than enough.
As always, this would be an excessive generalisation, so for all those wanting to put an extra bit of time into their obliques, we’ll give you a series of videos with the best exercises that you can do, and a small text with some important information on each exercise.
Lying oblique crunches
In this case, the legs are stretched out on top of each other and the arm resting on the ground should serve as a balance rather than as an aid to the lift.
It’s ideal for loading up with weight and increasing the resistance, but don’t pull with your hand on the neck so as not to damage the cervicals. You can use a pulley instead of dumbbells.
Lateral leg lift
Lift the leg laterally without sharp movements, so as not to damage the abductor muscles. You can do it against a wall to protect the spine as much as possible, which’ll keep the body in place well.
Lateral hip movement
Instead of doing the movement with the leg, it’s done with the hip, with a controlled lowering movement and a quicker return to the initial position.
Fitball abdominal laterals
Carry out the exercise gently and hold the highest position to enhance exercise.
Obliques with your legs on a fitball
IF you want to increase the intensity, you can use a medicine ball.
Turns on a fitball
The more weight your dumbbells are carrying, the more intense the exercise, but you should always have control of the exercise before increasing the weight.
Obliques with fit ball elbow support
To increase the intensity of the exercise, slow the cadence or put an ankle weight on each leg.
It’s very important to maintain an isometric and stationary posture when performing this exercise, and to focus on exerting force with the obliques only. The longer you keep your arms in the extended position in this exercise, the more you work on your abdomen and therefore on the obliques.
Lateral pulley crunch
Use a weight that can control, without shaking. Carry out all the repetitions on one side, then do the same on the other.
You can increase the intensity by changing the cadence of the exercise. For example, by doing the rep at a lower speed. You can also include an isometric at the end of the descent (turning point).
Set yourself out in the lateral position, supporting your elbow, and keep it that way. As you increase your level, you’ll be able to raise your upper leg, carrying out the movement in as controlled a way as possible.
Isometrics on vibrating platform
It’s a way of increasing the intensity of an isometric exercise, just like putting a fitball underneath, for example.
- Do you know the benefits of crunches? Find outhere.
- The exercises you’ll need to increase your ab volume, continue reading...
- If you don’t have the time to work out in the gym, you might be interested in these abdominal exercises you can do at home