TOP 3 OBLIQUES EXERCISES (BY FITNESS EXPERT “GURU MANN”)

Top 3 Obliques Exercises

 Top 3 Obliques Exercises

Top 3 Obliques Exercises
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Oblique is a muscle of our side that cannot be easily seen in peoples. Because most of the people do not train it properly. Or in most humans especially females , the obliques muscle is not visible , due to fat and small size of muscle. These top 3 obliques exercises will help you to develop this muscle. The oblique muscle includes two muscles – Internal Obliques and External Obliques.

 

 

Functions :-

Lateral flexion of the Thoracic Spine , Lumbar Spine and Spine. Rotation of the Lumbar Spine. Assists with forced expiration and supports the Abdominal Wall , etc.

 

Internal Obliques :-

Top 3 Obliques Exercises
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The Internal Obliques is a muscle that located in the Abdominal Wall. This muscle lies below the External Obliques and just above the Transverse Abdominis muscle.

Its fibers run perpendicular to the External Oblique. Starting from the Thoracolumbar Fascia of the lower Back , anterior 2/3 of the Illiac Crest ( Upper part of Hip bone ) and the lateral half of the Inguinal Ligament. The muscle fibers run from these points up and towards midline to the muscles insertion on the inferior borders of the 10th through 12th Ribs and the Linea Alba.

In males , Cremaster muscle is also attached to the Internal Obliques.

 

External Obliques :-

Top 3 Obliques Exercises
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The External Obliques is the largest and the outermost muscle of the lateral anterior Abdomen.

The External Obliques is situated on the lateral and anterior parts of the abdomen. In most humans especially females , due to subcutaneous fat deposits and small size of muscles , Obliques are not visible.

 

Exercises :-

  • Wood Chopper / Cable Wood Chop
Top 3 Obliques Exercises
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Type –  Strength

Main Muscle Worked –  Internal and External Obliques

Equipment –  Cable

Level –  Beginner

Rating –  8.4 (Excellent)

 

How To Do :-

  1. Attach a handle to a pulley and move the pulley to just below your armpit.
  2. With your side to the cable , grab the handle with one hand and you should be approximately arm’s length away from the pulley. Your outer stretched arms should be aligned with the cable. This will be your starting position.
  3. With your feet positioned shoulder width apart , pull handle across your body to front while rotating your torso.
  4. Keep your arms and back straight and core tight. Maintain your stance and straight arms. Return to the starting position in a slow and controlled form.
  5. Repeat for the recommended amount of reps.

 

  • Standing Oblique Crunches / Cable Oblique Side Crunches

Top 3 Obliques Exercises
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Type –  Strength

Main Muscle Worked –  Internal and External Obliques

Equipment –  Cable

Level –  Beginner

Rating –  8.6 (Excellent)

 

How To Do :-

  1. Set up the pulley to the top level and grab the cable with with your left hand at your side. With your feet firmly on the floor and shoulder width apart.
  2. Keep your forearm at a right angle to your upper arm. This will be your starting position.
  3. Pull down the cable with your left Oblique as far as possible and squeeze.
  4. Slowly go back to the starting position and don’t let the weight drop to the stack.
  5. Repeat for the recommended amount of reps.

 

  • Side Plank
Top 3 Obliques Exercises
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Type –  Strength

Main Muscle Worked –  Internal and External Obliques

Equipment –  No Equipment

Level –  Beginner

Rating –  9.0 (Excellent)

 

How To Do :-

  1. Lie on one side of your body with your both legs attached together and fully extended.
  2. Using your elbow and forearm , prop up your body and make sure to keep your core tight the entire time. Your body should form a straight line from ankles to shoulders.
  3. Squeeze your Abs and Glutes to keep your body balanced. Keep your neck in line with your spine and do not raise and drop your head.
  4. Don’t allow your hips and knees to drop and maintain a straight line.
  5. Hold your body as much time as possible.

 

  • For Fast Twitch Muscle Fiber,Mass and Size Gain, Strength                                         6 – 10 Reps
  • For Slow Twitch Muscle Fiber, Fat Loss, Cutting, Definition and Endurance         12 – 16/18 Reps

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