Amy is a freelance writer who covers health, fitness, outdoors, and travel. Keep your back straight and medicine ball in close to your torso as you twist to the right and left. Oblique Abdominal stretches ease tension. Hold a weight plate straight out in front of your chest and lean back so your torso is at a 45-degree angle to the floor. Keep your back in the upright position. Notably, Engage your core and bend at your waist to the right toward the floor. Using your oblique, pull yourself back to start, repeating for the desired number of reps. Repeat on the other side. Get into a pushup position. "The obliques help stabilize us and keep our torso protected," Danielle Burrell, a NASM-certified personal trainer and founding trainer at Rumble Boxing, tells SELF. You have to feel the stretch but you shouldn’t feel any pain associated to it. Gently lean to one side until you feel a mild to moderate stretch in the side of your torso (figure 3). Oblique Stretch in Standing. Learn the best oblique ab exercises for a toned core, including external oblique exercises, internal oblique exercises, and oblique exercises without equipment. It can be performed one side at a time or alternating sides. The internal and external oblique muscles, located on the sides of your waist, rotate and side bend your trunk. (You can also tie a continuous-loop exercise band around a post.) The following 25 exercises train your obliques in all the ways they function, by using uneven loads, instability, or rotation. Lower your body to the starting position. 7 Obliques Exercices for a Strong, Shredded Six-Pack 1. "Side plank dips are a more challenging way to fire up the obliques in a side plank position," Burrell says. It also stretches the shoulders and chest. The most prominent actions of the internal oblique are spinal lateral flexion and spinal rotation. Step backward with your left leg and lower your body into a reverse lunge as you simultaneously press the dumbbell straight above your shoulder. Look up toward the ceiling, to also feel the stretch in your neck. Other Names Hips (Upper) Waist (Sides) Obliques Heads External Oblique Internal Oblique Movement Spine Flexion [1, 2] Both Sides Rotation Rotation right [Left 1, … It is important to know the muscles in each section; here we see upper body muscles. “This oblique exercise is a sneak peek from one of our favorites from our book, Barre Fitness: Barre Exercises You Can Do Anywhere for Flexibility, Core Strength, and a Lean Body.” (Try this arms and abs barre workout for more obliques wokrouts like this.) The rotating motion here targets your obliques, but is also great to fire up the quads and glutes, Burrell notes. Catch the ball, bending the knees to absorb the catch. Bend your knees slightly and hold the ball at chest level with your arms straight and parallel to the floor. Keeping your back straight and your body facing forward, slowly lift your leg toward the ceiling. Pause for 5 to 10 seconds before lowering. Ballet dancers apply this technique by keeping their body still to the point of tension and holding the stretch for a few seconds at a time. The side plank twist is a challenging core exercise that targets the abs and obliques. ‘Exercise, especially combined with losing weight if you need to, is a major way to maintain flexibility as we … Make sure to keep your pelvis tucked (that is, make sure your butt isn't sticking out) and your back straight so you don't feel this in your lower back. After spending many hours working in front of the computer, your oblique muscles, which help you turn your body, may feel like a rusty bottle cap that doesn't twist easily. You may need a lighter dumbbell than you traditionally use for the dumbbell bench press. Grasp a pullup bar with an overhand grip and hang from it at arm’s length. Think of it as a slow side-to-side mountain climber. The result: You’ll challenge your obliques from every angle. At first glance, the names of the muscles of the human body looks difficult to learn. "Russian twists work the entire core with emphasis on the obliques," thanks to the twisting motion, Burrell says. Dynamic Biceps Stretches If you’re about to do an intense workout, dynamic stretches are a great way to start. The internal oblique (L. internus, internal ; obliquus, oblique.) Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Lie faceup on the floor with your legs and arms straight, so your body forms one long line. Before starting any weight calf exercises, it is important to first perform some thorough stretches to activate your gastrocnemius. The entire core helps us stay balanced and perform a ton of exercises without falling over or straining our backs, but the obliques in particular have an important role. Try the oblique workout for yourself and you'll instantly understand. Simultaneously straighten your left leg.Return to the starting position and repeat on the right. Check out the moves below, find a few of your favorites, and add them onto your next strength training session or at the end of a cardio workout to really target your sides. Cross one foot over the knee of the opposite leg. As you lower your body toward the floor, lift your right foot off of the floor, swing your leg out sideways and try to touch your knee to your elbow. However, stretching your abs is great for your posture and overall flexibility. Exhale, pushing yourself up with your arms and contracting your buttocks while keeping both feet firmly on the floor. Exercise is anti-inflammatory helps maintain flexibility as we age. Get into a tabletop position with your hands directly under your shoulders and your knees directly under your hips. You may be able to find more information about this and similar content at piano.io, Watch a Special Forces-Inspired Underwater Workout, This Guy Tried Hardest TikTok Fitness Challenges, Nick Willis on His 19-Year (!) Stretches for major muscle groups include exercises of various parts of the body. Triangle pose (Trikonasana) Cobra pose (Bhujangasana) Cat-cow pose (Chakravakasana) Conclusion. is a flat sheet of muscle on either the side of the lower torso. Grab a continuous-loop exercise band and tie it around a vertical post—the inside of a squat rack works well—so it’s just below shoulder height. DISCLAIMER: SOURCES: Press slightly with your hand to intensify the stretch. A good choice for those looking to get rid of muffin top. They're the muscles that run along the sides of the waist, from the ribs to the hip bones. Try the oblique workout for yourself and you'll instantly understand. To return to the starting position, lower the dumbbell as you push yourself back up. Catch it as it bounces back and return to the starting position. Pause, and then reverse the movement to the standing position. Prone Quadricep Stretch Verywell / Ben Goldstein You can stretch your quads while lying on your stomach as well. Ad Choices. In addition to working your core muscles including the obliques, the Stability Ball Oblique Crunch also helps to build strength and balance. Then work on raising your arm directly above your head. Lift your right leg off the ground, parallel to the floor. Butterfly Stretch Muscles Highlighted: Adductors. 5. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. One of the very common oblique stretches is when you lie down and twist your trunk. "The wall ball is a great full-body exercise that not only targets the obliques but also works the lower and upper body," Burrell says. Raise your hips so your body forms a straight line from your head to your heels. Roast Your Abs With This 10-Minute Burner. Our product picks are editor-tested, expert-approved. Keep it perpendicular to your body (not in front or behind you). Bring the left arm up to shoulder height and position the palm and inside of the arm on the wall surface or doorway. The editors of Men's Health are your personal conduit to the top experts in the world on all things important to men: health, fitness, style, sex, and more. Grab a medicine ball and stand sideways, about 3 feet away from a solid wall. Place your fingers not he sides of your forehead and lift your shoulders off of the floor. 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. The dumbbell side bend is a popular exercise for targeting the oblique muscles of the abdomen. Stand with your left side facing a wall and knees slightly bent. The internal oblique (L. internus, internal ; obliquus, oblique.) Bend your right knee and … Hold a medicine ball in both hands with arms extended out in front of your chest. Sort: newest | name | popularity. Free warm-up routines and exercises from netfit These muscles will help fix your body in place during activity's such as running, they will assist with When we think about core workouts, most of us fixate on the front of our abs. It stretches the front of the shoulders as well as the triceps, and is great for relieving tight shoulders from slouching or working on a computer. Raise your right hip toward your right armpit. Sick of Situps? Extend your right arm straight up, then bend it at the elbow and let it fall behind you. Following abdominal strength training, stretch your obliques from a supine position to prevent post-workout tightening. Pause and push back up without moving your torso. To get the most out of this move, keep your back straight and core super tight throughout. "This exercise primarily targets the obliques, but it also works the whole side of the body including the shoulders, core, and hips," Burrell says. INTERMEDIATE OBLIQUES ABS. These oblique exercises engage far more than just your so-called "side abs" and make you a stronger human overall. Oblique stretches not only improve flexibility in your abdominal muscles, but they can help prevent injury, maintain proper posture and support your spine. Top Oblique Exercises Russian Twists. Behind-the-head triceps stretch This triceps stretch requires no props These names are derived from Latin. Here're 5 home remedies to help if it is not severe. All rights reserved. At the top of the sit-up, bring your right elbow to your left knee and twist your body toward that side. They will help you to keep your body fit and show which muscles were involved in each exercise. There are over 75 such total gym exercises and the exercise database is organized by the main muscle group each individual one targets. Shoulders: The main muscles in the shoulders are called the deltoids and the trapezius muscles. Hold the stretch for 20 to 30 seconds, then repeat on the other side. Prop yourself up on your left forearm and raise your hips so your body is straight from ankles to head. 2. is a flat sheet of muscle on either the side of the lower torso. If you said, “More side crunches,” then we weep for you. "Side plank dips are a more challenging way to fire up the obliques in a side plank position," Burrell says. There are two types — internal and external obliques — that extend diagonally from the ribs to the pelvis, according to Marshfield Clinic Health System. And for a complete fitness program that will not only build your abs muscles, but also melt the flab that covers them, try 6-Week Sweat Off. 1. Read about the abdominal stretch and muscle stretches for your obliques too. Lean your torso toward the right while keeping your hips still until you feel a stretch in your left obliques, or the muscles on the left side of your abdomen. Sub-4 Mile Record, Build a Bigger Chest With This Bodyweight Workout, The Bear Plank Chest Press Chisels Out Your Pecs, Runner Honors Stacey Abrams With Strava Portrait, How to Make Virtual Races More Fun in 2021. Grab a dumbbell with one hand and stand with your feet shoulder-width apart. And as with any exercise that's done in plank position, you should also be engaging (and therefore, working) your butt the entire time. Lower the pulley on the cable machine so it’s only a foot or so off of the ground. These are the moves your need to know to build a seriously strong core. Sit on the floor with your knees bent. Simultaneously lift your left arm and right leg. Kneel on the floor with your legs together, back straight, and core tight. They help you bend your torso to the side, help rotate your torso to the left and right, and perhaps most important, actually act to resist your torso from rotating, which helps to stabilize and protect your spine. Hold the weight by both ends with arms extended in front of your left leg, knees bent slightly. Lie on your left side, right arm extended so it’s perpendicular to the floor. Pause, and then reverse the movement to return to the starting position. Rotate off your right foot and use power from your hips to throw the ball into the wall. If you find that you don't feel any tension - don't force into the stretch, simply relax and take the movement a little further, however always within your own limits. Here are some great stretches for the External Obliques! The obliques are the muscles found at the sides of the tummy. Do an additional 2 to 4 repetitions per side. 3. Grab a medium-weight dumbbell with one hand and hold it in the racked position, so one end rests by your shoulder with your elbow bent. Hold this exact position without letting your hips drop for 30 seconds or more, then repeat on the other side. This technique (and a similar technique called the hold-relax-bounce) actually involves the use of dynamic or ballistic stretches in conjunction with static and isometric stretches. "Side kicks are primarily butt-focused, but I always find it gives me a great burn in my obliques," Burrell says. Beginner Alternative: Try a simple side plank with the top hand placed on your hip. It is very risky, and is successfully used only by the most advanced of athletes and dancers that have managed to achieve a high level of control over their muscle stretch reflex (see section The Stretch Reflex ). Here are the best at-home glute stretches. If you want to make it harder, elevate your knees so they hover just a few inches off of the floor. Best Oblique Exercises For Strengthening Your CORE & Maintaining A Small Waist Place your right hand close to your right ear. Place both feet toes first into the foot cradles of a TRX. Bring your left knee underneath your body toward your right elbow by twisting your torso slightly. Side Plank Twist. Lower your left hip, and then raise it again until it’s in line with your body. Grab a heavy dumbbell in one hand and stand with your feet shoulder-width apart. Hold a medicine ball or dumbbell (try 8 to 10 pounds) with both hands by your stomach. External Oblique & Internal Oblique The External Oblique (Abdominal) along with the Internal Oblique, are both responsible for a great deal of core body strength and are prime movers for trunk rotation and side flexion. Pause for 3 seconds before reversing the movement and repeating on the opposite side. Stand with your feet shoulder-width apart and the right side of your body facing the post. Continue the movement, alternating sides. This exercise allows you to stretch each side of your chest separately. Bright Side shares with you these exercises developed by a Spanish fitness trainer. The most prominent actions of the internal oblique are spinal lateral flexion and spinal rotation. If you are hoping to shape your obliques, begin with basic exercises and work up to more intense exercises. A. Side Plank with Elbow Twist Anchor: None, body weight Pull the band in front of you so it’s even with the middle of your chest. To revisit this article, visit My Profile, then View saved stories. Your outside knee should be on the floor and your inside knee should be at a 90-degree angle. Try our easy stretching exercises to help you stay supple. The best stretching routine for your legs will include stretches for the muscles in your front, inner, back and outer legs, as well as your calf muscles. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Standing side bend stretch; Seated twisting stretch; Lying bent leg oblique stretch; Seated lateral stretch; Yoga and oblique stretches. Here, Burrell demonstrates 13 obliques exercises she loves. But the abs include a handful of different muscle groups, and it's important to train all of them—whether you're simply trying to get stronger and protect your body from injury, or trying to get more visible muscle definition. Twist your upper body tot he right as you pull your right knee in as fast as you can until it touches your left wrist. "Hooks are my favorite obliques exercise," Burrell says. Pause for 3 seconds before doing the same on the right. "Not only does this exercise work the obliques, but it's also a great burn for your shoulders, other areas of the core, and quads, hamstrings, and glutes," Burrell says. Rotate back to center, and push off your front heel to return to start. In this position, the floor helps to stabilize your pelvis, minimizing rocking and maximizing stretch. The external abdominal oblique muscles are actually the largest of all your ab muscles — so if you ignore them to focus on crunching away your rectus abdominus, your core routine will be far from efficient and effective. Pulling from your core, bring your body back to start position. Lift your legs until our hips and knees are bent at 90 degrees. Place both hands on the wall. 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