The obliques are the muscles that run along both sides of the waist., going down from the ribs to the hip bones. You use them many times a day: every time you twist your torso or lean to the right or left.
Aimed at the obliques (although other parts of the body inevitably also work), the following exercises will help you prevent back injuries both in training and in daily movements. Add them to your strength training or do them after your cardio session.
In aesthetics, they will naturally contribute to improving the appearance of your torso, since the sides of the nucleus are as important as the center. In addition, they do not require special equipment, so you can do them at home:
Side plate
To carry out this exercise without risk of injuring your arm the use of a mat is necessary.
- Lie on your side on the mat, leaning on your elbow. To avoid overloading your shoulder during exercise, it is important to create a good anchor. To do this, we will form an angle of 90 degrees with the arm.
- Place your legs together and straight, with one foot on top of the other. It can also be done by placing the top foot on the ground. Consider this second version if you are a beginner, since, by providing greater stability, it is easier.
- Stretch your free arm with your fingers pointing towards the ceiling (you can also let it rest on your side, as in the picture) and lift your hips until your body forms a straight line from head to toe. It is important not to stoop. To achieve this, make sure that your chest is open.
- Hold the position without dropping your hips for as long as possible. It is not necessary to make any movement. Just breathe naturally and feel how your obliques work to hold your weight in that position. Hold 30-60 seconds.
- Since it is a side plank, then you have to do it with the other side. It is simply a matter of repeating the same exercise, but leaning on the arm that was previously free in order to work the obliques on both sides.
Twist crunches
The following exercise may be easier for you to put into practice, since it is highly likely that you have already done it before. Twist crunches will help you target your obliques, as well as all your abdominal muscles in general.
- Lie down facing the ceiling with your knees bent and your feet flat on the floor.
- Place your hands behind your head and raise your torso. Contract your abs as you go up, like a regular crunch or crunch.
- Upon reaching the top, bring your right elbow to your left knee, turning your body to that side. This small variation from straight abs will allow you to further strengthen your obliques.
- Return to the starting position. And get back up as fast as you can, this time bringing your left elbow to your right knee.
- Consider doing 3 sets (10-15 reps each), alternating sides so that the obliques on both sides work equally.
Climbers
Although the most work is done by the obliques, this exercise also indirectly strengthens other musclessuch as the triceps and pecs.
- To practice mountain climbers, it is necessary to adopt the typical position of a short distance runner at the starting line.
- Alternate leg positions as explosively as possible, extending the back leg until it is straight and supported by the toes; and bringing the other forward with the knee bent.
- Do these climbing movements for 20-30 seconds.
Boxing hooks
Jake Gyllenhaal got his obliques training to play a tough boxer in the movie 'Southpaw'. Do like him and take advantage of the movements of this sport to strengthen yours. Boxing hooks are the most fun oblique strengthening exercise. In addition, they help develop upper body strength, as well as work the core.
- Get into a fighting stance, placing your dominant leg behind you and your hands at chest level.
- Raise your front elbow, and as you do this, throw a hook so that your arm is at a 90-degree angle at the end. Rotate your waist and hips as you hit your hook.
- Repeat with your back arm, not forgetting to rotate your waist and hips as well. That twist is key to getting your obliques to work.
- Continue to alternate your arms faster and faster, continuing to contract your abs. Don't be discouraged if your hooks don't have much power at first. They will end up having it with practice. One of the secrets is mastering footwork.
And you, do you know more exercises to strengthen obliques?