Shift your weight into your left arm and rotate your torso up and to the right until you’re facing sideways. Burrell says these are great for the entire core, but the side crunch part shows your obliques some extra love. Try the oblique workout for yourself and you'll instantly understand. Exhale, pushing yourself up with your arms and contracting your buttocks while keeping both feet firmly on the floor. Our model, trainer Danielle Burrell, is wearing a We Are Handsome Printed Panelled Sports Bra (saksoff5th.com, $50), and Essentials by Nuyu Yoga Legging With Mesh Inserts (wearnuyu.com, $70). Raise your hips so your body forms a straight line from your head to your heels. The following 25 exercises train your obliques in all the ways they function, by using uneven loads, instability, or rotation. Good for: obliques Why it rocks: This classic obliques move is easy to modify. Pause and push back up without moving your torso. Specifically, there's less of a chance your lower back is going to become strained if you have strong obliques that can help support your body through any twisting or turning movement. Hold the stretch for 20 to 30 seconds, then repeat on the other side. One at a time, swing your legs out to the side without bending your knee. Grab a medium-weight dumbbell with one hand and hold it in the racked position, so one end rests by your shoulder with your elbow bent. The internal oblique (L. internus, internal ; obliquus, oblique.) Begin either sitting or standing. Always warm up your body with gentle movement before any stretching routine, and do not stretch past the point of … This list is the only resource you'll ever need to find stretch exercises for ALL your body parts!CLICK HERE to jump straight to the 101 stretches, or read further to learn more about stretching and exercise in general. Standing side bend stretch; Seated twisting stretch; Lying bent leg oblique stretch; Seated lateral stretch; Yoga and oblique stretches. Stretching is important not only to those who actively do sports but also to those who lead a sedentary lifestyle. The sides of your core are just as important as the front. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Rotate slightly off your left foot as you twist your body and swing the weight across your body up and to the right, keeping your arms straight the entire time. Lie on your left side, right arm extended so it’s perpendicular to the floor. Repeat with your other leg. Perform all prescribed reps on one side, switch hands and repeat. Continue the movement, alternating sides. Lay down with knees bent and feet flat on floor, hip-width apart. Rotate your torso to the right and release the ball. You have the option of clicking into a muscle group category or click on a specific total gym exercise which will take you to the specific exercise inside the category page. And for a complete fitness program that will not only build your abs muscles, but also melt the flab that covers them, try 6-Week Sweat Off. MA40: The Men’s Health 8-Week Workout That Can Get You Ripped At Any Age, 25 Ab Routines to Strengthen Your Six-Pack. "Power hooks are great way to build upper body strength along with working the core, especially those obliques!" Stretches for major muscle groups include exercises of various parts of the body. Reverse the movement as you push your body back to the starting position. 2. Perform it in a slow and controlled manner, or speed it up for an extra metabolic boost. Lower your left hip, and then raise it again until it’s in line with your body. If you're moving, you need these muscles. Place your fingers not he sides of your forehead and lift your shoulders off of the floor. Hold a medicine ball or dumbbell (try 8 to 10 pounds) with both hands by your stomach. Stand Up for These 6 Abs Workouts. This 21-day program gives you the meal plan, workout, and motivation you need to help you lose weight, boost your fat-burning metabolism, lower blood sugar, and strengthen your heart health. Oblique stretches not only improve flexibility in your abdominal muscles, but they can help prevent injury, maintain proper posture and support your spine. Amy is a freelance writer who covers health, fitness, outdoors, and travel. Bring your left knee to your left elbow. Your obliques, which run along the sides of your core, are majorly important. Hold for 5 seconds and then return to the starting position. Use your elbows to move the ball in small circles, making sure your core doesn’t rotate or your back arches or bends. Stand with feet shoulder-width apart, holding a medium-to-heavy dumbbell in your right hand. Exercise is anti-inflammatory helps maintain flexibility as we age. Keep your back straight and medicine ball in close to your torso as you twist to the right and left. #SaturdayStretch! The result: You’ll challenge your obliques from every angle. The bottom line Carving out the body of your dreams isn’t only about lifting weights and running, you need to keep your body “elastic” if you’re going to make the most of your training. Stretching your triceps is a great way to improve your upper body's flexibility and range of motion. Lie on your back on an exercise ball. If you find that you don't feel any tension - don't force into the stretch, simply relax and take the movement a little further, however always within your own limits. Ballet dancers apply this technique by keeping their body still to the point of tension and holding the stretch for a few seconds at a time. Bend your knees slightly and hold the ball at chest level with your arms straight and parallel to the floor. Your shoulder blades, neck and head should be on the top of the ball, with your back extended, feet flat … Then, flex your foot and kick the leg back out straight to the parallel position. Strain of oblique muscle causes pain and stiffness that may interfere with daily activities. When you overstretch a muscle, it becomes loose and loses its tone and flexibility. Get into a tabletop position with your hands directly under your shoulders and your knees directly under your hips. Get into a pushup position. Muscles involved: Glutes and abdominal external oblique muscles. As a widely used ab exercise by people of all fitness levels, Russian twists are great for working the obliques. Bring your left knee underneath your body toward your right elbow by twisting your torso slightly. If you're aiming for high-level performance, you need them to be strong. “A combination of expansion and compression exercises are super important for the health and function of our vital organs, including the liver, kidneys, diaphragm, and stomach,” says Cristian Plascencia, the senior durability coach at Onnit Academy in Austin, TX. Stand with your feet shoulder-width apart. Top Oblique Exercises Russian Twists. Place both hands on the wall. "It is so important to train and build strong obliques muscles to help us perform better in exercise, sports, and everyday functional movements," Burrell says. If you want to make it harder, elevate your knees so they hover just a few inches off of the floor. Keeping your back straight and your body facing forward, slowly lift your leg toward the ceiling. 5. Stand with your feet shoulder-width apart, holding a dumbbell in both hands. This move mostly targets your obliques, but it also challenges your balance a bit. Extend your left leg out to the side. Stand with your feet hip-width apart. At the top of the sit-up, bring your right elbow to your left knee and twist your body toward that side. Holding it with both hands, take a step or two away from the post to create more tension in the band.Extend your arms out in front of you, pressing the band away from your body. The internal and external oblique muscles, located on the sides of your waist, rotate and side bend your trunk. Abs, obliques, and lower back stretches to increase your flexibility and release all tension. "The obliques help stabilize us and keep our torso protected," Danielle Burrell, a NASM-certified personal trainer and founding trainer at Rumble Boxing, tells SELF. And as with any exercise that's done in plank position, you should also be engaging (and therefore, working) your butt the entire time. Oblique Stretch in Standing. SELF does not provide medical advice, diagnosis, or treatment. Pause, and then return to the starting position. Do an additional 2 to 4 repetitions per side. Place your left hand on the floor and rotate your upper body to the left. Finish your core workout with this static stretching routine. The middle layer comprises the internal oblique, whose fibers are crossed by the outermost layer known as the external oblique. Lie on one side with your legs straight and prop up your upper body on your forearm. Lift your right leg off the ground, parallel to the floor. Continue alternating arms as quickly as you can while still maintaining form. The dumbbell side bend is a popular exercise for targeting the oblique muscles of the abdomen. Prop yourself up on your right elbow; engage your right oblique and hip flexor to maintain this rigid position; stretch your left arm out past your head so it is in line with your body. DISCLAIMER: SOURCES: Supine Bent-knee Stretch. in journalism from the SI Newhouse School of Public Communications at Syracuse University, a personal trainer certification from the American Council on Exercise (ACE), and a CPR certification from the American Red Cross. However, stretching your abs is great for your posture and overall flexibility. Related article: 13 of the Best Obliques Exercises To Compliment Your Abs For A Smoking Hot Body. Gently lean to one side until you feel a mild to moderate stretch in the side of your torso (figure 3). Think of it as a slow side-to-side mountain climber. Abdominal - Obliques Relieve the tension build up in the muscles of your abdominal and oblique area, with these simple stretches. How to Stretch Your Abs. Press into a plank position, keeping your body in a straight line from your head to your heels. Rotate back to center, and push off your front heel to return to start. Here are the best at-home glute stretches. As you lower your body toward the floor, lift your right foot off of the floor, swing your leg out sideways and try to touch your knee to your elbow. They help you bend your torso to the side, help rotate your torso to the left and right, and perhaps most important, actually act to resist your torso from rotating, which helps to stabilize and protect your spine. But the abs include a handful of different muscle groups, and it's important to train all of them—whether you're simply trying to get stronger and protect your body from injury, or trying to get more visible muscle definition. You'll also get a bonus upper body workout, since you're using your arms, shoulders, and back to stay in plank position. “This oblique exercise is a sneak peek from one of our favorites from our book, Barre Fitness: Barre Exercises You Can Do Anywhere for Flexibility, Core Strength, and a Lean Body.” (Try this arms and abs barre workout for more obliques wokrouts like this.) It’s important to maintain core health with ab stretches. Stop looking for dynamic stretching exercises in Google. Bent-arm Wall Stretch. Kneel on the floor with your legs together, back straight, and core tight. But how are you meant to train your obliques? Squeeze your glutes and brace your core—like you’re about to be punched in the gut—and press the dumbbell overhead. Since you're using your back muscles, which are generally pretty strong, you may be able to go heavier—try 10 or 12 pounds. The result: You’ll challenge your obliques from every angle. Raise your arm back up into the air as you straighten your leg and lower your foot back down to the ground. Repeat this for 8 to 15 reps, then switch sides. Always warm up your body with gentle We use them every time we twist our torsos, or bend down to one side or the other. The Oblique Abdominal muscles are responsible for a great deal of core body strength, rotation and side flexion. You... Start on your side with your feet stacked on top of each other and your bottom forearm directly below your shoulder. Stand far enough away from the wall so that you can bend your torso forward and press your palms against it, elbows bent. Raise your right hip toward your right armpit. Do 8 to 15 reps on one side, and then repeat on the other side. Hold a weight plate straight out in front of your chest and lean back so your torso is at a 45-degree angle to the floor. Pause, and then reverse the movement. Bend your elbow and pull the handle to your rib cage, pause and reverse the movement. Learn the best oblique ab exercises for a toned core, including external oblique exercises, internal oblique exercises, and oblique exercises without equipment. Dynamic stretches – that involve more movement – are generally recommended for warming up as it helps the body to prepare better for the work ahead. Bring your right knee in toward your right elbow. Simultaneously straighten your left leg.Return to the starting position and repeat on the right. Catch the ball, bending the knees to absorb the catch. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. It is very risky, and is successfully used only by the most advanced of athletes and dancers that have managed to achieve a high level of control over their muscle stretch reflex (see section The Stretch Reflex ). Use of this site constitutes acceptance of our User Agreement (updated as of 1/1/21) and Privacy Policy and Cookie Statement (updated as of 1/1/21) and Your California Privacy Rights. "Not only does this exercise work the obliques, but it's also a great burn for your shoulders, other areas of the core, and quads, hamstrings, and glutes," Burrell says. Your outside knee should be on the floor and your inside knee should be at a 90-degree angle. © 2021 Condé Nast. Try the oblique workout for yourself and you'll instantly understand. Since the external obliques has contralateral (opposite) rotation, our first stretch is a same side rotation to elongate the muscle. 1. It gets its name from being beneath the external oblique and having an oblique fiber direction relative to the midline. Grab a medicine ball and stand sideways, about 3 feet away from a solid wall. The editors of Men's Health are your personal conduit to the top experts in the world on all things important to men: health, fitness, style, sex, and more. Hold a medicine ball in both hands with arms extended out in front of your chest. The internal oblique (L. internus, internal ; obliquus, oblique.) Engage your core and raise your hips until your body is in a straight line from head to toe. The obliques are the muscles found at the sides of the tummy. Your left side should be close to the wall and your feet shoulder-width apart. You may be able to find more information about this and similar content at piano.io, Watch a Special Forces-Inspired Underwater Workout, This Guy Tried Hardest TikTok Fitness Challenges, Nick Willis on His 19-Year (!) Draw your hand out so that your arm is at a 90-degree angle. Pause for 3 seconds before doing the same on the right. All you need is a stable wall to stand against. Stand with your left side facing a wall and knees slightly bent. For this, you need to bend your knees at an angle of 90 degrees. "The wall ball is a great full-body exercise that not only targets the obliques but also works the lower and upper body," Burrell says. Roast Your Abs With This 10-Minute Burner. "Russian twists work the entire core with emphasis on the obliques," thanks to the twisting motion, Burrell says. Glute muscles often get tight, causing lower back pain, whether you sit all day at a desk or log endless miles. Assume a split stance, Right leg in the front and left leg in the back, at the end of a wall or in a doorway. Hold for 10 seconds. Bend your right knee, and move your leg to the left across your body. "Side plank dips are a more challenging way to fire up the obliques in a side plank position," Burrell says. Only perform this exercise if you’ve mastered the side plank (see previous slide). Stretches hips, quads, glutes Savanna Ruedy 11 Pretzel Stretch Lie on your left side with your head resting on your arm. It can be performed one side at a time or alternating sides. The oblique muscles are tasked with a variety of functions. Start in a high plank, arms extended and your hands under your shoulders, with your core engaged. Following abdominal strength training, stretch your obliques from a supine position to prevent post-workout tightening. Then work on raising your arm directly above your head. Brace your core as if you’re about to be punched in the gut.Without moving your torso, rotate your arms to the left as far as you can. Tack on these moves in your workout as is appropriate, or pair three to five of them together for a killer oblique circuit. In one movement, simultaneously lift your torso and legs as if you’re trying to touch your toes. Don't forget to squeeze your butt the entire time. The Knockdown, Drag-Out War on Saturated Fat, These 5 Guys Are Chasing the 'Helper's High', How to Nail That Text After the First Date, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Start in a high plank with your core engaged. Stand in a fighting stance with your power (dominant) leg behind you. It also stretches the shoulders and chest. "Hooks are my favorite obliques exercise," Burrell says. Free warm-up routines and exercises from netfit These muscles will help fix your body in place during activity's such as running, they will assist with Learn correct technique and the specific muscles you're working with these 34 common stretches and yoga poses. Grab a dumbbell with one hand and lie on your back on a flat bench, holding the dumbbell over your chest. With your guard up (hands in front of your face), take your front elbow and raise it to chest level. Bonus: Many of these moves also inevitably work other parts of your core, and a few even require your upper body and butt. Lower back pain is common, but doing strengthening exercises can relieve symptoms. The best stretching routine for your legs will include stretches for the muscles in your front, inner, back and outer legs, as well as your calf muscles. In addition to working your core muscles including the obliques, the Stability Ball Oblique Crunch also helps to build strength and balance. Bend your left knee and cross your left leg over the right. Get into the side-plank position. Bring your knees to your elbow, pause, and then reverse the movement and perform the same on the opposite side. Prop yourself up on your left forearm and raise your hips so your body is straight from ankles to head. The key here is making the movement slow and controlled, and initiating the movement from your core. Hold this exact position without letting your hips drop for 30 seconds or more, then repeat on the other side. To return to the starting position, lower the dumbbell as you push yourself back up. Pause, and then reverse the movement to return to the starting position. is a flat sheet of muscle on either the side of the lower torso. Finish all your reps on your left side before switching to your right side. Lying Bent leg Oblique Stretch You can stretch your obliques by twisting and turning your trunk. How to Stretch Obliques. Butterfly Stretch Muscles Highlighted: Adductors. The rotating motion here targets your obliques, but is also great to fire up the quads and glutes, Burrell notes. Glute Stretches: The Anatomy Of The Glute Before we dive into the glute stretches, you should know that the gluteal muscles are comprised into two different groups – Superficial and deep. You know, those muscles that create that six-pack. Cable Woodchop. Look up toward the ceiling, to also feel the stretch in your neck. Best Oblique Exercises For Strengthening Your CORE & Maintaining A Small Waist Rectus Abdominis Overlying these three layers is the rectus abdominis , which runs vertically, on either side of the midline of the abdomen, and is associated with the six-pack muscles seen in conditioned athletes. Pause, and then reverse the movement to the standing position. Movement: Using your Obliques, lift the body up to a straight line and hold for 3-5 seconds Tip: Try not to rock forward or back. Simultaneously rotate your torso to the right and drive your left knee and your right elbow toward each other so they meet in front of your chest. Check out the moves below, find a few of your favorites, and add them onto your next strength training session or at the end of a cardio workout to really target your sides. Drop your hips toward the floor and raise back to starting position or a little higher if you can. You may need a lighter dumbbell than you traditionally use for the dumbbell bench press. To get the most out of this move, keep your back straight and core super tight throughout. There are two types — internal and external obliques — that extend diagonally from the ribs to the pelvis, according to Marshfield Clinic Health System. Swing your legs to the left, allowing your hips to rotate slightly. Assume a plank position with your forearms on a Swiss ball. There are over 75 such total gym exercises and the exercise database is organized by the main muscle group each individual one targets. When it comes to stretching routines, the abdominal muscles are often overlooked. Lift your legs until our hips and knees are bent at 90 degrees. Extend your right arm straight up, then bend it at the elbow and let it fall behind you. Feeling a little stiff? Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional. The obliques are one of the muscle groups within the abdominal muscles. Oblique stretches. Begin the stretch by laying on your front, with your hands close to your chest, fingers pointing upward. Begin this abdominal stretch standing tall with your back straight and hands above your head. Perform all prescribed reps on one side, switch hands and repeat. "This exercise primarily targets the obliques but it also works the whole side of the body (shoulders, core, hips).". One of the very common oblique stretches is when you lie down and twist your trunk. Get into a pushup position with your hands underneath your shoulders and your body forming a straight line from your head to your heels. Keep your back in the upright position. Step backward with your left leg and lower your body into a reverse lunge as you simultaneously press the dumbbell straight above your shoulder. Hold the weight by both ends with arms extended in front of your left leg, knees bent slightly. Other Names Hips (Upper) Waist (Sides) Obliques Heads External Oblique Internal Oblique Movement Spine Flexion [1, 2] Both Sides Rotation Rotation right [Left 1, … (You can also tie a continuous-loop exercise band around a post.) 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