Oblique Exercises, Before we start oblique exercise first we know about what is oblique exercise, How to Do correctly and what are the benefits of Oblique exercise. Oblique exercise means which run along the sides of your core are important for rotation movements and helpful to bending from side to side and protecting your spine. Oblique exercise is very important to maintain a strong core. Your core muscles, including oblique muscles activating by many exercises and in day-to-day work as supporting or stabilizing the muscles. Includes those types of exercise In your daily routine which helps to build your oblique muscles or target your oblique(oblique exercises) muscles.
Benifits of Oblique exercises
The oblique is both sides of your recuts Abdominis muscles, it’s also known as Six-pack (abs). the transversus abdominis muscle makes the four main abdominal muscles. There are two sets of oblique muscles situated in our upper body. The internet oblique or the external obliques.
The external obliques run diagonally from your lower ribs to your pelvis. They help to tilt your torso to one side and rotate your trunk in the opposite direction.
On the other side, your internal oblique muscles are between the external obliques or transverse Abdominis muscles. They help to tilt your torso to one side and rotate your trunk on the same direction. obliques look good, there are also functional benefits to strengthening these muscles:
1: Strong Oblique Helps to maintain good posture.
If you find yourself bent over, you may have a posterior pelvic tilt. During this, If it feels like your abs are always sticking out and your glutes are too far back, you may have anterior pelvic tilts.
A study published in the strength and conditioning journal says any type of imbalance in your muscle groups is to blame for these pelvic tilts.
When your glutes and abs muscles are too weak to support your spine, your hips flexors and erector spinal muscles will have to overcompensate. This results in poor body posture.
To maintain a good posture do oblique exercise that helps you to maintain your good body posture and you improve your sitting habits can also straighten your posture. Sit up tall and take regular breaks to stand up if you do a desk job (or switch to a standing desk).
2 : Strong Obliques Reduce Back Pain(oblique exercises).
According to the survey of the University of St. Mark & St. John in the United Kingdom. 60 to 80 percent of the adults in Western countries affects by back pain. And the only one reason is lack of core development and weak oblique muscles but in nowadays the Western people change their life by doing exercise and workout and day by day decrease the percentage of back pain peoples.
Your obliques are connected to your spine. If those muscles are not involved, the curvature of your spine will deepen, putting pressure on your vertebrae, discs, and other neighboring muscles.
To reduce your back pain. Do one thing that is to build your oblique(oblique exercises) muscles strong. To build your oblique muscles strong add oblique exercise in your day-to-day routine that helps to build your oblique muscles strong and reduce back pain also.
3: Strong Oblique Gives Better Balance(oblique exercises).
If you stagger, bend, or stand while walking, weak obliques could explain why.
Your obliques work with your core muscles to promote stability and balance. When these muscles are underdeveloped, your hip flexors become overstretched and your spine becomes more curved, causing you to lose balance.
The stronger your obliques and other abdominal muscles, the more stable you will be on your legs.
Improving your balance will not only help with your gait but will also give you more stability and control during your workouts.
How To Do Oblique Exercises
There are many different different types of oblique exercise and every exercise has different forms to do exercise. We talk about 5 best oblique exercise that helps you build your oblique muscles strong and give your good health.
These are the 5 best oblique exercises.
1: Side Plank
Side plank is one of the easiest or popular exercises. Side plank target your Obliques, transversus abdominis, gluteus medius and gluteus minimus (glutes), and hip adductors. Your shoulder or chest muscles will also benefit from this exercise.
To do side plank you do not need any type of equipment.it means you will do this awesome exercise anywhere or any time. You will do this exercise also your home & Gym. Side plank is simple but more effective you will simply do this exercise.
- Lie on one side with your body fully extended. Place your supporting arm under your shoulder at a 90-degree angle. Put your feet on top of each other. Shoot your hips upward and raise your arm, keeping your chest high and core muscles tight.
- Hold your body in the side plank position at 1 minute and then switch side. You can gradually work on your way towards holding this side plank position for up to 2 minutes.
- Avoid putting pressure on your shoulders, and resist the urge to arch your back and shoulders. Your core should do most of the work. Keep your body as straight as possible.
2 : Russian Twist
The Russian twist is the other one of the most popular exercises. The Russian twist is helping to build up your core, shoulder, and Hips. The Russian twist is an effective way to build your core muscles (oblique muscles). This exercise can help build strength in the upper torso, which may help in sports such as tennis, swimming, baseball, boxing, and many more. Russian twist exercises help to build strength in the upper body.
The Russian twist target our these muscles such as Obliques(oblique exercises), abdominals, erector spine, and scapular stabilizers (rotator cuff muscles). This is the right way to do a Russian twist.
- Sit down and keep your feet flat on the floor and your feet at a 90-degree angle, then lean your body back so that your feet are lifted off the ground at a 45-degree angle.
- Clasp your hands together and twist your upper body from right to left.
- keep your head straight up and look forward while maintaining a correct posture. Keep your neck natural and engage your core. All movement should come from your torso(oblique exercises).
3: Cross-Body Mountain Climber
Crossbody mountain climber is the best work that helps to build your oblique muscles(oblique exercises). Crossbody mountain climber exercise focus on the abs. These are some major muscles includes in this exercise. Such as Delts, triceps, and quads.
- Start in a high plank position, but your glutes are slightly higher than in that position. Wrists are below shoulders and your neck is neutral
- Keeping the rest of your body still, drive your left knee forward toward your right elbow.
- Return for the start, then repeat with the right leg.
4: Bicycle Crunch
The bicycle crunch is the simplest exercise because you do not need any type of equipment or if you are a beginner and you do not maintain the balance in another exercise so do this exercise(oblique exercises).
This curved ab move will set your oblique on fire. Another advantage is that it is also scalable. If you have trouble keeping your lower back on the ground, keep your feet on the ground instead of extending your legs.
How to do this exercise
- Lie on the ground on your back and bring your feet to the tabletop position.
- Bend your elbows and place your hand on the back of your head.
- Using your core lifting your head, neck, and shoulders off the ground, bring your left elbow to your right knee
- Release Slowly and Twist to the other side. Bending to your left leg, straightening your right leg, and bringing your right elbow to your left knee.
5: Side Crunch
Add some leg work to your side crunches with this move. The focus here is on the obliques though, so if your legs are fatigued, come out of the squat a bit.
The side crunches are the best way to build your side oblique muscles(oblique exercises). Quads and Glutes are the main muscles that target the side crunches exercise(oblique exercises).
How to do this exercise
- Take a wide stance with your toes pointed.
- Sink into a squat position, and raise your arms to your sides with your elbows bent at a 90°angle.
- Staying in a squat position, bend to your side, driving your right elbow toward your right knee.
- Return to the center point and crunch to the left.