7 Secret Oblique Exercises For A Jaw Dropping Core
You may not know this. But traditional oblique exercises (high reps/low weight) won't give you sexy obliques. In fact, they're mostly a waste of time!
Crazy I know! But before I tell you why, I'd like you to try something...
Lift up your shirt, grab your love handles and see what you come up with...
- Did you grab a handful of flubber?... Do you think your obliques could possibly show through that? Probably not right? You need something to cut your fat levels down before you start thinking about what's underneath... Agree?
- Or, could you only grip a small pinch of skin?... Then relax, this is going to be easy. Any muscle you put on is directly visible. Sexy and defined, with nothing hiding your hard work.
That explains why traditional oblique exercises are almost useless. For example: Oblique crunches...
- Don't use enough muscles to burn any serious fat.
- Certainly aren't intense enough to build muscle if you can do 50 in a row!
What you really need is...
Intense full-body-exercises (for fat loss), mixed with specific oblique exercises (for building muscle).
If you're a lady and are worried you'll get too muscly... Put those fears to rest. Shaye does these all the time... and you can see by her photos that she's no hulk.
Below are 7 oblique exercises you can start using right now! Just add them into your workouts, they'll only add 5-7 minutes to your total training time.
Do these exercises 2-3 times per week with the heaviest resistance that you can safely do. This will help you develop your obliques quickly!
Once you've got the perfect amount of muscle, cut back to just once per week using the same weights.
These exercises use a range of equipment, so take your pick from what you have available.
The Killer Twists
This is the perfect example of a fat loss exercise. It uses many muscles and will leave you puffing like crazy.
There are plenty of other exercises like this so feel free to mix it up. We just like this one in particular because it also targets your obliques.
Make sure you knee doesn't move in front of your toes.
- Get yourself a weight - a medicine ball will do the job.
- Get into a low squat and hold the ball to one side.
- Stand up tall and twist your body to the other side.
- Return back to the start position.
- Change sides.
Side Plank Raises
Either do this exercise with one foot in front of the other, like Shaye is doing...or to make it even more difficult, stack one foot on top of the other.
You can also increase the difficulty by holding a weight on your hip.
- Get into the position shown.
- Raise your hips as high as you can and squeeze those obliques.
- Lower your hips back to just above the floor
- Repeat and then swap sides
This is a beginner exercise. If you find this gets too easy, swap to a more difficult one. Don't waste your time with hundreds of reps! :)
- Attach one handle of a resistance band to something sturdy.
- Grip the other handle with both hands.
- Keep your arms straight and twist your body to the side.
- Keep a slow controlled movement.
- Slowly move back to the start position.
- Repeat and then change sides.
Here's another full-body-blaster. This is an oblique exercise Tom picked up from his martial arts training. It is high intensity and will make your muscles scream!
- Hold the kicking bag with both hands - If you don't have a bag then just pretend to hit something.
- Stand with one leg in front of the other.
- Using your back leg, knee the bag with as much force as you can.
- Waste that bag!
- Do it again and again and again.
Swiss Ball Oblique Crunches
You can get a fantastic oblique workout with just this exercise alone! It hits your obliques hard. Control the difficulty by using more or less weight.
- Find a wall, or something to jam your feet against.
- Put the center of your body onto the swiss ball.
- Crunch your oblique muscles and lift your upper body to the sky.
- Squeeze your obliques at the top of the movement.
- Hold for about 1/2 a second.
- In a controlled movement, lower yourself.
Dumbbell Side Dips
To make this exercise as effective as possible try to get a large range of motion. Exaggerate the height of your movements up and down.
- Hold a weight in one of your hands.
- Bend your body whilst lowering the weight closer to the floor.
- Go as far as you can.
- Now bend the opposite way and lift the weight as high as you can.
- Repeat and then swap sides.
Pull Up Bar Twists
Advanced oblique exercises like these require plenty of core strength. You'll discover this once you try it.
This exercise becomes more difficult the slower you do it. So move like a tortoise, your obliques will thank you later! :)
- Hang from your pull up bar.
- Raise your knee's up to chest height.
- Twist your knee's to the left
- Twist your knee's to the right.
- Keep alternating between left and right.
How I Got Ripped Obliques - And How You Can Too!
I recently completed a 12 week truth about abs challenge. And as you can see from my before and after pics, my oblique muscles developed nicely.
The program I used to achieve these results is called the truth about abs.
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