There are many people who go to the gym to shape their body and when they finish the routine with weights they do the abdominals to strengthen that entire area and mark the famous six pack. One of the abs that many think that they cannot be removed or that it is very difficult to do is oblique abs. There are numerous exercises that are quite efficient to help you mark them in a short time and that we are going to teach you in this article.
If you want to learn all the necessary tips to get oblique abs, this is your post. You just have to keep reading to learn more.
Energy deficit to mark abs
When a person tries to mark abs, he starts doing a thousand and one exercises to work them well. Unfortunately, the vast majority of them do not get the results they want. It is true that good technique helps develop obliques earlier with an adjusted training volume and a frequency that allows your rest and recovery after the sessions.
Abs is also often thought of as a special muscle group capable of doing as many sets and reps as you are willing to endure. The abdominals have a somewhat higher recovery rate than the rest of the muscles, for which in 48 hours they are ready to work again. You don't need to do endless sets to build your six pack. The key to all this is in the diet.
And it is that no matter how much you do the best oblique abdominal exercises with the best possible technique and respect the rest and recovery times, it will be useless if your fat percentage is high. This aspect is the one that is controlled with the diet and is the most important. When we have a surplus of calories, that is, we eat more calories than we are burning, we develop the muscles of the abdominal area. However, during this muscle gain stage, you also gain fat. Fat "covers" our abs and, even if they are there, it will not show them.
Therefore, the most important factor to mark your abs beyond exercises and technique It is the energy deficit that we must cause in our body to remove excess fat from the abdominal area. This is controlled by diet. It is necessary to consume fewer calories than are expended to lose weight.
Best exercises for oblique abs
Once we have a fat percentage of approximately 10-13%Depending on the type of body we have and the predisposition to store fat in the abdomen, it will be marked. Next we are going to put a list of exercises to develop oblique abdominals. The aspects to take into account when doing the exercises is not to make sudden movements and always look for the position and the technique where we have the best control over the exercise at all times.
Doing sit-ups we have a very vulnerable region. It's about the lower back. Emphasis should be placed on protecting it and avoiding possible injury. For this, we can also work it when we have back exercises.
Here we have the best oblique abs exercises:
Lateral leg raise
This exercise consists of lying on your side leaning against a wall to protect our lumbar as much as possible and raising one leg up. We will do the leg lift as controlled as possible to do not damage the adductor muscle or make the lumbar suffer. Keep in mind that if we retain the lower leg we will be putting more stress on the exercise and it will help to obtain better performance.
Lateral isometric
In another article we explain everything about isometric abs, in case you need any extra help. In this case what we need to do is get in the lateral position and hold it for a minute and then do it on the other side. At first it will cost a lot to get to the minute and the whole body will begin to ache and shake. However, with the passage of time and practice, the body becomes more and more accustomed and, with good technique, better results will be achieved.
When you have experience in this type of exercise, it can also be combined with the previous one by doing a very controlled leg lift so as not to lose position and, ultimately, the tension that should be caused in the oblique abdominal area.
Lateral hip movement
This exercise is a variant of the lateral isometric. It consists of getting into the same position as before, but doing a very controlled hip movement. It is about raising and lowering the hips until reaching the highest point where we will stay for a couple of fixed seconds to perform the isometric. In this case, it is also important that the movements are not at all sudden so as not to damage any area.
press pallof
This type of exercise is done with pulleys and in a very sustained way. In a similar way to that done with isometrics, you must maintain a posture at all times. Is about exert an opposite force to the oblique pulley. The longer the extended position of the arms is maintained, the more we will be working the abdomen area to improve these muscles.
Side crunch
It is about doing a crunch like a lifetime, but from the side. We place ourselves lying down with our legs stretched out and a crunch similar to the front abdominal is performed but with the aim of reaching the side. Placing your hands on the ground usually helps to perform the exercise with greater stability and to achieve an ascent more easily.
Side bends
This exercise It is the favorite of those who work with weights. And it is that if you can use a dumbbell it is easier to increase resistance and, thus, improve exercise performance. The only thing to keep in mind is not to pull the neck with the hand that we have resting on the head so as not to damage the cervicals.
I hope that with these exercises and with a good diet you can mark your oblique abs.