HOW TO TARGET THE OBLIQUES! | 10 Best Exercises

Introduction

This tutorial provides a comprehensive guide to targeting your obliques effectively using ten of the best exercises as demonstrated by ATHLEAN-X™. By understanding the anatomy of the obliques and incorporating these exercises into your routine, you can achieve greater muscle activation and better results in your training.

Step 1: Understand the Anatomy of the Obliques

• Familiarize yourself with the two main types of oblique muscles: internal and external obliques.
• Recognize their functions:
  • Rotation: Assists in rotating the trunk.
  • Stabilization: Helps in controlling and preventing unwanted movements.
  • Flexion and Side Bending: Involved in bending the trunk sideways or forward.

Step 2: Perform the Standard Side Crunch

• Position yourself on your side with your knees bent.
• Execute the exercise by:
  • Keeping your core engaged.
  • Rotating your body back towards the floor to maximize the stretch of the obliques.
  • Ensuring a full range of motion for better muscle activation.

Step 3: Execute the Side Bridge

• Start in a plank position on your side, supported by your forearm.
• Focus on:
  • Engaging the bottom side oblique for stability.
  • Lowering your hips slightly and then raising them back to the starting position to challenge the muscles.

Step 4: Incorporate the Elbow to Knee Crunch

• Begin in a supine position with knees bent.
• Perform the crunch by:
  • Driving one knee towards your elbow while lifting your shoulder blades off the ground.
  • Maintaining a slow and controlled movement to ensure the obliques are working effectively.

Step 5: Try the Kneeling Cable Press Out

• Kneel beside a cable machine or use a resistance band.
• Execute the press out by:
  • Holding the handle with one hand and pressing away from your body.
  • Engaging your core to prevent rotation, challenging your anti-rotation capabilities.

Step 6: Use the Seated Broomstick Twist

• Sit on the floor with your legs extended and a broomstick across your shoulders.
• Perform the twist by:
  • Rotating your torso while keeping your hips stable.
  • Avoiding excessive lumbar rotation to ensure the focus is on the obliques.

Step 7: Progress to Hanging Corkscrew Twists

• Hang from a pull-up bar with your arms extended.
• Engage your core and twist your lower body from side to side, focusing on using your obliques to control the motion.

Step 8: Implement Banded Cauldrons

• Attach a resistance band to a stable anchor and hold it with both hands.
• Perform the movement by:
  • Rotating your torso against the tension of the band.
  • Keeping a steady pace to maximize muscle contraction.

Conclusion

Incorporating these ten exercises into your workout routine can significantly enhance the strength and definition of your obliques. Focus on proper form, controlled movements, and progressive overload to see the best results. For a complete workout plan and nutritional guidance, consider exploring specialized programs like Core4 Abs at athleanx.com. Start targeting your obliques effectively and prepare for impressive results!