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How to Tighten Your Obliques
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How to Tighten your Oblique’s
You should know by now that variety is not only the spice of life, but also the way to keep a weight lifting routine working. By variety I mean, not necessarily changing everything, but changing something. By definition a routine is just that. Something done again and again. Hence, routine. But altering things, just a little, from workout to workout, can have huge results.There are so many great ab exercises to chose from that staying with a consistent pattern of training abs would be criminal. It is one of the few body parts where there are actually so many variations of “how to build your six pack” that staying with the same movements for more than a week or two should be easy to avoid. No matter how you package it, a bicep curl, is still a bicep curl. But ab work? Almost limitless.
The oblique’s are often somewhat overlooked in most people ab routine, or at least play second fiddle to trying to develop that rippled, flat stomach look. It’s common to see people blasting set after set of some variation of crunching and then call it a day. Let’s not forget, from the straight on view, it’s the love handles that are more obvious than a flabby belly. I point this out to illustrate that oblique training should be done in equal amounts to your six pack. And of course, we all know that no matter what you do to tighten your oblique’s, being overweight will still result in a muffin top. But at least the underlying muscle can have a tight, taught feel and this can give you a slightly leaner look.
Your oblique’s are the muscle on the sides of your abdominal region. The best way to work these muscles is to perform a variation of the “jack knife” motion. This can be done while lying on your side on the floor, as you bring your shoulder and legs upwards simultaneously, thus jackknifing. This is a difficult movement and can place a lot of strain on your neck, and it is my least recommended method.
My method of choice is side bridges or planks. I find that once I assume the position, either with a straight arm to the floor or, on a bent elbow, moving my side up and down to be less threatening to my neck and spine. But what I also find is that once your oblique’s have developed a certain amount of strength, to continue to get this to blast them requires an ever longer session, which ultimately leads to my supporting arm and shoulder to get tired and sore.
Therefore, as stated earlier, there are so many variations here, there has to be a remedy. What I have gone to doing is performing them standing up. I face a mirror and stare straight ahead. Without swaying left or right, I take might right hand and slide it down my leg trying to touch the floor with my finger tips, bending only at the waist. Keeping my eyes forward as I lower my hand, to not put strain on my neck I try and keep my head level. In other words don’t drop your right ear towards the floor. Hold it level. Come back up to the starting position and repeat the same side. Do as many reps on the right side only as you want, then do the left.
Did I mention I am holding a 80 pound dumbbell in my RIGHT hand while doing this?
You see, the oblique that is working is the LEFT side. When you raise back up, it’s the oblique that pulls you upright. I do 3 sets of 20 reps using 70, 80 and then 60 pound dumbbells. Try this variation on your oblique’s, and in a matter of a few workouts see how much tighter they will feel!
This site is solely for informational and educational purposes. It is not intended as medical advice.
Consult a physician before beginning any new exercise, nutrition or supplementation program....Disclaimer
Copyright 2007-2008 Steve R. Robbins. All rights reserved.
