Exercises for Oblique Abdominals

José Miguel Olivencia 3 min. of reading Abs Leave a comment

At HSN, we understand that some people want to give their obliques some extra attention. That’s why we want to share with you some details about the best exercises you can do, along with important aspects of each one.

Index

1 1. Pallof Press
2 2. Cable Woodchopper
3 3. Waiter’s Walk with Unilateral Dumbbell
4 4. Side Plank
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1. Pallof Press

Stand facing a pulley adjusted to chest height.
Hold the pulley handle with both hands, arms extended in front of you.
Extend your arms to one side, resisting the tension of the pulley.
The longer you hold the position with your arms extended, the more you will work your abs and obliques.

4 sets of 15 reps.

2. Cable Woodchopper

Start by adjusting the pulleys to the highest level and selecting the desired weight.
Stand sideways to the machine, holding the pulley handle with both hands intertwined.
Perform a trunk twist to the right, moving the weight from one hip to the other.
Repeat, controlling the twist and maintaining the alignment of arms and torso.
You can increase the intensity by performing the exercise at a higher cadence, for example, slowing down the return movement.

3 sets of 20 reps (per side).

3. Waiter’s Walk with Unilateral Dumbbell

Start standing, lifting the dumbbell overhead and holding it while maintaining a stable and balanced posture.
Take a step forward and start walking slowly with level shoulders.
Walk the required distance or time to complete the exercise.
Lower the dumbbell in a controlled manner to the shoulder, returning to the starting position. Repeat the exercise, alternating hands.
Keep the abs contracted and the core stable to maximize the benefits of the exercise and prevent injuries.

5 rounds of 8 meters out (right hand) + 8 meters back (left hand).

4. Side Plank

Lie on your side, with one leg on top of the other and knees slightly bent and lifted off the ground with the help of a bench.
Use the forearm and foot on that side to lift your body and distribute the weight.
The arm in contact with the ground should act as a balance point.
Ensure that the torso is doing most of the work during the exercise, not the shoulders, while keeping the back and head in a natural position.
Hold the contraction for a few seconds, then return to the starting position with control.

8 rounds of 20 seconds on, 20 seconds off (alternating each side).

It is important to train intensely and with heavy weights whenever possible, but always respecting the technique of each exercise, avoiding abrupt movements, prioritizing control at all times, and always protecting the lower back as much as possible.