Develop Impressive Obliques Using These 15 Exercises - Workouts | NoahStrength.com (2024)

Struggling with the SIDES of your stomach? // Werbung.
I’m talking about that tiny bit of wobble that creates a fat roll if you put on a pair of skinny jeans. This workout trains your entire abs but with focus on OBLIQUES! If you want to make this part stronger take 10 minutes and give this workout a GO! ♥︎ no talking, just TRAIN:).
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The video is in full length which means you can just follow whatever I’m doing 30s for each exercise – NO REST IN BETWEEN..
I recommend switching up your workouts to give your muscles enough time to recover. You can do this workout 2-3x a week and if you want to do be active on the other days: check out my Calorie Burn, Whole Body, 2in1, Arm or Booty Workout ♥︎.
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When joining me for this workout video, you need to take some precautions as your health and safety is the most important.To avoid any injury or harm, you need to check your health with your doctor before exercising.By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.

How to get rid of love handles/muffin top? This 15 min oblique focused ab workout (equipment free) will get your sides burning!
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To develop a truly impressive Sixpack, you will want to train from abs a whole range of perspectives. You see, the core is generally made up of four key components. Namely the rectus abdominus (6pack / lower abs), obliques, the serratus anterior, and the transverse abdominus (inner abs)..
The obliques are an absolute must when it comes to developing an aesthetic physique. If your goal is to attain the V tapered look, there’s no way around training them. The obliques are a multifunctional muscle, they act to pull the chest downwards and compress the abdominal cavity, as well as performing side bending and opposing side rotation. Overall, you can’t skimp on your obliques for aesthetic and performance, and the best way to ensure that you stay on track is to keep your workouts fresh & challenging.
The serratus is a muscle that originates on your upper rib cage and attaches to the media border of the shoulder blade (basically the shark gill looking things). The serratus muscles play a pivotal role in framing out your abs, obliques and lower pec. Not too mention, it absolutely serves as an asset to the v taper, in turn giving you a better looking set of abs!
This video is full length which means you can just follow along with whatever I’m doing. If you need extra rest, just pause the video. If you don’t need a rest watch it the whole way through..
You can hit this home workout 2-3x per week and if you wanted to keep active on your other days be sure to check out my other workouts!
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Join Chris Heria as he explains the15 BEST 6Pack ABS Exercises You Can Do Anywhere and follow along as he shows you how to do them so you can start training them today..
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One of the biggest mistakes people make with their core workout or six pack abs workout is overlooking the obliques and failing to realize their importance towards contributing to a well-developed midsection. Based on the orientation of the obliques and the way their fibers run, they can help visually taper and narrow your waistline. It would, therefore, be in your best interest to start incorporating oblique exercises into your training plan. In this video, I cover the best obliques abs exercises, such as oblique crunches and oblique twists, you need to incorporate into your obliques workout..
The obliques actually have 2 lesser-known functions that most people overlook: it assists in the posterior pelvic tilt and tucking the ribs down and in, and it also assists in drawing in your abdomen by bringing the belly button in towards the spine. Research, therefore, shows that by implementing these two additional functions of the obliques during your obliques workout, you’re able to achieve even greater activation..
One of the best obliques ab exercises is the high to low cable woodchoppers. It’s a great option as it enables us to apply weighted resistance directly in line with the diagonal way the oblique fibers run. The key here is to focus on the rotational aspect of the movement. You should minimize the use of your arms muscles by keeping your elbow position locked, rather than bending and extending them or swinging the weight down with your arms. When done properly, you should feel a strong contraction corresponding to the side of the obliques that you’re pulling towards. And for this exercise, you’ll want to implement a lower rep range of roughly 10-15 reps..
Next, we’ll follow this up with the bicycle crunch. This exercise has actually been shown in some EMG analyses to elicit quite high obliques activation compared to other oblique exercises. But in order to maximize the effectiveness of this exercise for the obliques, we need to ensure that we’re implementing all of the obliques functions as we perform it. And in terms of exercise execution, don’t do what most people guys and just try to touch your elbow to your knee which just ends up in form compensations. Instead, remember what the obliques function to do and put your focus on simply crunching to the one side while rotating your torso. Ignore where your elbows and knees end up and instead just go as far as you’re capable of to each side while still actually feeling the obliques working during each rep. And for this exercise you should definitely use a much higher rep range of over 15 reps per side..
Next we’re going to move onto twisting leg raises – one of the best oblique twists exercise variation. Now the traditional leg raise itself with no twist has actually been shown in a few EMG analyses to already provide superior obliques activation when compared to other common core exercises. To make the movement more of an oblique exercise, we can simply incorporate a twist into each rep as you come up since this will now incorporate lateral flexion and rotation of the torso into the movement. But again, just as we did with the last exercise, it’s vital that you don’t forget to incorporate the two additional functions of the obliques by moving into posterior pelvic tilt and drawing in the abdomen before you start your reps. And due to the difficulty of this exercise, a rep range of anywhere between 10-20 reps is ideal. But again, the focus needs to be on controlling and actively using your obliques every single rep..
As for frequency and number of sets recommendations for these movements in an oblique workout, I’d recommend throwing 3-4 sets of each of these into your current ab training. And as for your abs training, you should be doing them once to even 4 times a week, depending on how much volume you’re doing during each session. In any case, though, try out these movements and figure out which works best for you..
But keep in mind that picking the right core exercises to do in your oblique workout is just one part of the equation. Dialing in your nutrition and eating the right amount and types of foods are really the key to leaning down and defining that mid-section. For a step-by-step program that shows you exactly how to train and how to set up your nutrition to transform your body with science, take the quiz below to discover what program is best for you: https://builtwithscience.com.
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GREATER ACTIVATION OF THE OBLIQUES THROUGH POSTERIOR PELVIC TILT.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5342962/.
GREATER ACTIVATION OF THE OBLIQUES THROUGH ABDOMINAL DRAWING IN.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3836508/.
BICYCLE CRUNCH OBLIQUES ACTIVATION.
https://www.acefitness.org/getfit/studies/bestworstabexercises.pdf.
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Follow along with Chris Heria to this Perfect Abs And Obliques Workout For Beginners. With no equipment needed, you can do this workout anywhere!.
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If you want to get shredded obliques, then you will want to start incorporating at least some of these 10 best exercises for obliques. Find out in this video, how to apply the science of ab and core training to your oblique muscles and start targeting them like never before. You may find that you will be doing a lot fewer repetitions in your workouts, but that your results will be much more significant..
It starts with understanding a bit about the anatomy of the obliques. You have both internal and external obliques that work in concert to produce rotation, and more importantly, control rotation (and in some cases prevent it all together). They also can produce side bending and flexion of the trunk depending on the movement being used to elicit their contraction..
The key is, that in order to get the most out of your oblique exercises and learn how to get them more shredded, you will want to pay attention to how you are doing every rep you do. Let me show you what I mean as I take you through my favorite choices..
First up is the standard side crunch. This actually is still one of the simplest and best ways to train your obliques but you have to perform them as I’m showing you here. You can’t abbreviate the range of motion and in doing so, limit the activation of the muscle. Instead, rotate your body back towards the floor to get a greater stretch on the obliques and a better contraction as a result on every rep..
The side bridge is going to train your obliques as a dynamic stabilizer. The key is to fire the bottom side to allow you to obtain a sturdy pillar-like stability to your torso from your head to your toes. Dip down a bit to challenge the muscles on every rep and then re-establish this stable position by firing up the internal and external obliques..
Continue to escalate the quality of the contraction by now moving up to an elbow to knee crunch. Here you are getting the added benefit of the knee drive which will help to posteriorly rotate the pelvis and intensify the contraction of the obliques on every rep. Remember to not go too fast and instead go slow enough to be sure the muscles you are trying to train are doing the work..
The kneeling cable press out is an amazing way to offset the load to one side and really challenge the anti-rotation function of the torso and obliques. You can do this either in the kneeling position or more athletically, on your feet. Either way, it’s a great way to challenge your obliques in a more functional way as you progress..
The seated broomstick twist is an old school ab exercise that is often done incorrectly. Too many times it’s done for high repetitions and with no are as to the amount of rotation being forced by the lumbar spine. It shouldn’t be this way. Instead, perform them as I’m showing you here and you will be amazed at how much more you feel them..
The exercises continue and get more difficult. From the hanging corkscrew twists to the banded cauldrons, each one is geared at limiting the focus of the contraction to the often overshadowed internal and external obliques. When you increase the strength of these muscles they tend to pay big dividends as you take their new strength back to the bigger lifts in your overall workout plan..
For a complete step by step workout plan for your core and a meal plan that will help you get shredded obliques at the same time, be sure to check out the new Core4 Abs program available at athleanx.com at the link below. Start training your core in a whole new way and be prepared for a whole new set of results from your workouts..
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