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The best Obliques exercises for a strong core



There's – or should – a whole lot more for exercising your abs than a six-pack, and there are other muscles in your midsection that deserve at least as much attention as the rectus abdominis, which runs down the middle of the muscles Belly front to form the "washboard".

The slanted surfaces that line the outside of your midsection are an example of other core muscles that deserve a little more time in the limelight than PT Active Nation's PT Ann Brindley explains.

"The oblique heads help stabilize and protect the spine, and bend and turn the trunk sideways, so it's important to include them in your abdominal workouts."

To Help You Here are the favorite exercises by Brindley for beginners, advanced and advanced as well as suggestions on sets and repetitions for each movement.

Obliques exercises for beginners

Side Crunch

Sets 3 Reps 1

0

Lie on your back, knees bent and feet flat on the floor , Place both hands on the side of your right leg. Slowly, with strained abdominal muscles, crunch to the right side. Repeat the process for a repeat on the left.

Side Curvature

Sets 3 Repeats 15 on each side

Stand with your shoulders in the width and hold a medium to heavy dumbbell in your right hand Place your core and bend in the waist to the floor to the right. Pull from your core to bring your body back to its starting position. Complete all repetitions on one side and change.

Side Plank

Places 3 Time 30 seconds per page

Lie on your side and stretch your upper body on your forearm Lift your hips so that your body make a straight line from your head to your heels. Hold this position without sagging your hips.

Intermediate Obliques

Russian rotation

Sets 3 Reps 15

Sit with your legs in front of you on the ground, knees bent and heels on the ground. Lean back so that your upper body is about 45 ° to the floor, holding a medium weight close to your stomach with both hands. Keep your back straight and turn it to the right and then to the left to finish a repeat.

Sit-Up Turn

Sets 3 Reps 15

Lie on your back Your knees are bent and your feet are flat on the floor. Place your hands on the side of your head and attack your core. Perform a complete sit-up and rotate the right elbow at the top of the movement to the left knee, turning the upper body toward this side. Then lower yourself back to the beginning and repeat the process on the left. This is a repeat.

One-legged heel strike

Sets 3 Repeats 15 on each side

Lying down over your head with outstretched arms. Lift your left leg with your foot just above your hip and a slight knee flexion. Bend your chin toward your chest and extend your right arm towards the left foot by pulling your core together. Return to the starting position and repeat the process. Finish all repetitions on a page and then switch.

Advanced Obliques Exercises

Spider-Man Plank

Sets 3 Reps 15

Start in a high plank position with your wrists right under your shoulders. Bring your right leg in the direction of your right hand and turn your head to the right. Then bring your leg back to the starting position and repeat it on the left side – this is a repeat.

Hanging slanted knee rise

Sets 3 Repeats 10

Hanging on a rig or pull-up bar, pull both knees toward your left side. Keep the rest of your body calm and concentrate on crunching with your obliques. Lower slowly to the starting position and repeat the process to the right. This is a repeat.

Bicycle Crunches

Sets 3 Repeats 15

Lie on your back with your feet up so that your legs are about 45 degrees from the floor. Place your hands behind your head and reach up with the core, rotate your right elbow toward your left knee and stretch your right leg at the same time. Return to the starting position and repeat the process on the other side for a repeat.


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