Many of us would be trying hard to do various forms of workouts to train different muscles present in our body. Some of you may have heard of the oblique muscles or obliques, which are actually one of the biggest parts present in the trunk area of your body. It actually performs a lot of functions in our body such as allowing you to rotate your core including a few more functions. Basically, the oblique muscles will come into action during the times when your body will be in a twisting motion. With stronger obliques, you will also be able to improve your posture as a whole. Moreover, you can reduce the chances of being affected by any injury in the shoulders as well as your lower back.
Following are some of the exercises that you can start doing to build your oblique muscles:
1. Single-Leg Side Plank:
Single-Leg Side Plank is one of the strength exercises that a person can do to strengthen their obliques, apart from improving the lower back of your body and also allowing it to remain durable.
Equipment Required:
• An exercise mat
How to do this exercise?
• Firstly, you should start by lying down on your left side, preferably on to an exercise mat.
• Now, your feet must be placed jointly and on top of one another and you should start propping yourself upwards on the left elbow as well as your forearm.
• Get your right hand to be placed on the right hip. Subsequently, start lifting the right leg upwards as much as possible and hold on to the same for a minute.
• Now, start lifting the hips in such a way that the body gets onto a straight line position right from the bottom up to the shoulders.
• Continue to remain in the same position for about 60 seconds and once again lower your position.
• You can now repeat the same by getting on to your right side.
You can try and do as much number of times as you are comfortable with in the beginning and increase the count after gaining enough practice.
2. Spiderman Push-Ups:
The Spiderman Push-Ups is one of the bodyweight exercises that can be done to build strength in your upper body as well as for improving the strength of your core muscles, particularly your obliques. While doing this exercise, the shoulders, triceps as well as the chest are worked out sufficiently. You will also be able to build your abdominal muscles in the process of this workout.
Equipment Required:
• An exercise mat
How to do this exercise?
• First, get on to a plank position with the hands placed a little wider than shoulder-distance apart.
• Get the body on to a straight line position right from head to toes.
• Begin to bend the elbows after tightening your core. They must be placed backward and at an angle that is perpendicular from your body. Keep the chest lowered on to the floor and breathe in as and when you go through the lower portion of the exercise.
• You can lift the right foot and start bringing the right knee upwards, in such a way that the right knee gets to reach the elbow, even as the chest stays at around a few inches away from the mat.
• Now, begin to reverse your move by starting to stick out the elbows in order to press upwards on to the plank position. At the same time, you can extend the knee and bring the right foot back on to the floor. Now, you can start breathing out while you press yourself again on to the starting position.
• You can now repeat the same for the other side by bringing your left knee on to the left elbow.
• You have completed one rep.
You can try and do at least 3 sets comprising of 15 reps each and slowly increase the number after you gain comfort from doing this exercise daily.
3. Rotating Side Plank:
This exercise is one of the full-body exercises that mainly target your obliques, apart from also targeting other muscles such as your shoulders, abs and glutes to a much lesser degree. Your ab muscles are set in motion as you perform this exercise, thereby helping to reduce your waistline. While performing this exercise, start engaging your core, apart from tightening your abs.
Equipment Required:
• An exercise mat
How to do this exercise?
• First, start by lying down on your left side and on to an exercise mat.
• Keep your feet placed jointly and on top of each other.
• Begin to prop yourself up on the left elbow and forearm.
• Now, you should start raising your hips in such a way that the body gets into a straight line position, starting from your feet to your shoulders.
• Keep the right arm raised to make it stay in a position that is straight and perpendicular to the floor.
• Begin to reach with the right hand and turn around, so that the chest gets into a position parallel to the ground.
• Halt for a moment and then turn around back to the position where you started.
• You have completed one rep.
You can try and do as many reps as you are comfortable with in the beginning and slowly raise the count after gaining sufficient practice with time.
4. Kettlebell Oblique Standing Side Bend:
This is an excellent strength exercise for training your oblique muscles. Your ab muscles are also targeted, although to a lesser degree as compared to your obliques. Since you will be doing the movement only on both of your sides, you would be able to protect yourself from any pain or pressure that could arise on your back.
Equipment Required:
• Kettlebells
How to do this exercise?
• First, start off by standing straight with the feet staying shoulder width apart.
• Now, you can grab a kettlebell on one hand and begin to inhale.
• By keeping your chest up, start bending on one side till the kettlebell is brought down at around a little below knee level and once again pull the kettlebell upwards.
• You can continue to do this for a minute and again switch to the other side.
You must try and ensure that your back is kept straight at all times while doing this exercise.
Image Source: www.muscleandhealth.com
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
