Your oblique muscles help you bend from
the side or twist your torso. Strong obliques support the lower back, warding
off back pain and posture problems. Improved posture, thanks to strong
obliques, slims your waist. there are 4 abdominus muscles; rectus abdominis, transversus abdominis, and obliques on both sides. They are external obliques that are top muscle and internal obliques that lie under the external.
when not exercising they turn into love handles and cause lot of embarrassing problems. thus some exercises are developed to turn the fat into ripped muscles;.
1. BICYCLE CRUNCHES:
Lying on your back , get your left knee close to your chest and your right leg held straight out. Now bring your right elbow , hands supported behind the neck, close to the opposite knee held near the chest . This position will create a perfect engagement of the obliques along with your abdominal muscles.Try to bring the opposite elbow very close to the opposite knee, hold there for couple of seconds and slowly switch sides. The secret here is control over muscles slowly and smoothly and not rapid movements. Very important thing to watch out is not to jerk the neck while lifting your elbow to reach the opposite knee, The lift has to come from the upper abdominal muscles and not neck.
2. TWISTERS:
Basic understanding in this workout is balancing the body entirely on your glutes or bums and performing the twisters, This will engage the obliques and abdomius muscles more effectively.
While balancing your body on bums keeps the knees folded in air and torso straight. The spine should be kept straight for better balance and muscle engagement. You need to either hold a medicine ball or dumbbell in your hands and keep twisting the body while touching the medicine ball on both sides. This moment can be performed slowly or rapidly. Exhaling is important while twisting to get the squeeze happening for quick muscle response.
3. SIT UP PUNCHES:
Comes from the boxing training , very effective for obliques. From the lying down position , power your way up and finish the crunch with a fast jab and cross punches to the opposite sides, pushing the obliques in the work and going back down to the start position slowly. Just remember to keep your back straighter for better muscle engagement plus no jerking the neck while doing the sit up. Remember to exhale on your way up and doing the punch combo.
These exercises need to be performed in sets. Start with minimum 3 sets of 15 reps and progress.
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