How To Get Ripped Obliques: 3 BEST Oblique Exercises You Should Be Doing
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- Опубліковано 26 вер 2024
- One of the biggest mistakes people make with their core workout or six pack abs workout is overlooking the obliques and failing to realize their importance towards contributing to a well-developed midsection. Based on the orientation of the obliques and the way their fibers run, they can help visually taper and narrow your waistline. It would, therefore, be in your best interest to start incorporating oblique exercises into your training plan. In this video, I cover the best obliques abs exercises, such as oblique crunches and oblique twists, you need to incorporate into your obliques workout.
The obliques actually have 2 lesser-known functions that most people overlook: it assists in the posterior pelvic tilt and tucking the ribs down and in, and it also assists in drawing in your abdomen by bringing the belly button in towards the spine. Research, therefore, shows that by implementing these two additional functions of the obliques during your obliques workout, you’re able to achieve even greater activation.
One of the best obliques ab exercises is the high to low cable woodchoppers. It's a great option as it enables us to apply weighted resistance directly in line with the diagonal way the oblique fibers run. The key here is to focus on the rotational aspect of the movement. You should minimize the use of your arms muscles by keeping your elbow position locked, rather than bending and extending them or swinging the weight down with your arms. When done properly, you should feel a strong contraction corresponding to the side of the obliques that you’re pulling towards. And for this exercise, you’ll want to implement a lower rep range of roughly 10-15 reps.
Next, we’ll follow this up with the bicycle crunch. This exercise has actually been shown in some EMG analyses to elicit quite high obliques activation compared to other oblique exercises. But in order to maximize the effectiveness of this exercise for the obliques, we need to ensure that we’re implementing all of the obliques functions as we perform it. And in terms of exercise execution, don’t do what most people guys and just try to touch your elbow to your knee which just ends up in form compensations. Instead, remember what the obliques function to do and put your focus on simply crunching to the one side while rotating your torso. Ignore where your elbows and knees end up and instead just go as far as you’re capable of to each side while still actually feeling the obliques working during each rep. And for this exercise you should definitely use a much higher rep range of over 15 reps per side.
Next we’re going to move onto twisting leg raises - one of the best oblique twists exercise variation. Now the traditional leg raise itself with no twist has actually been shown in a few EMG analyses to already provide superior obliques activation when compared to other common core exercises. To make the movement more of an oblique exercise, we can simply incorporate a twist into each rep as you come up since this will now incorporate lateral flexion and rotation of the torso into the movement. But again, just as we did with the last exercise, it’s vital that you don’t forget to incorporate the two additional functions of the obliques by moving into posterior pelvic tilt and drawing in the abdomen before you start your reps. And due to the difficulty of this exercise, a rep range of anywhere between 10-20 reps is ideal. But again, the focus needs to be on controlling and actively using your obliques every single rep.
As for frequency and number of sets recommendations for these movements in an oblique workout, I’d recommend throwing 3-4 sets of each of these into your current ab training. And as for your abs training, you should be doing them once to even 4 times a week, depending on how much volume you’re doing during each session. In any case, though, try out these movements and figure out which works best for you.
But keep in mind that picking the right core exercises to do in your oblique workout is just one part of the equation. Dialing in your nutrition and eating the right amount and types of foods are really the key to leaning down and defining that mid-section. For a step-by-step program that shows you exactly how to train and how to set up your nutrition to transform your body with science, take the quiz below: builtwithscien...
Filmed by: Bruno Martin Del Campo
Filmed at: Club One Fitness Gym
MUSIC:
Soundcloud.com/lakeyinspired
STUDIES:
GREATER ACTIVATION OF THE OBLIQUES THROUGH POSTERIOR PELVIC TILT
www.ncbi.nlm.n...
GREATER ACTIVATION OF THE OBLIQUES THROUGH ABDOMINAL DRAWING IN
www.ncbi.nlm.n...
BICYCLE CRUNCH OBLIQUES ACTIVATION
www.acefitness...
Yes, as indicated in the thumbnail, you will get a slight orange discoloration in your obliques as a result of this workout. Just a minor side-effect but all worth it for the almighty gains, right?! Hope you all enjoyed this one - and don't forget to give me a follow on IG for more content: instagram.com/jeremyethier/?hl=en ! Cheers!
Lol
Jeremy Ethier Although all your programs are excellent Jeremy how come the majority of guys on your programs are in the fat loss category?? love your content man...
Can you do a program giveaway soon?
More videos dedicated to a single compound movement technique 5 mistakes like your bench press and barbell row ones
Any workout and nutrition tips on how to retain as much muscle/strength when cutting? 💪
You're in my opinion the best youtuber when it comes to teaching how to workout properly.
Yes he is
I would say Jeff Cavalier is but this guy is a close second.
@@Sleep_jaywalking Some people accuse Jeremy of copying Athlean X. I don't see it at all.
@@Sleep_jaywalking Jeremy and Jeff
You have any clue who Jeff Nippard Is?
The only channel with no:
Affiliate Marketing or Influencer Marketing or any SALES!
Always quality content, and this guy even puts research papers as a reference!
I mean who does that? Jeremy does!
Michael Jordan stfu
@Michael Davis I know that already, I meant about affiliate programs not own programs. I'm aware not blind, nothing comes free in this world!
@Michael Davis Please dear sir, read the context. It's about others' sales mate. ;)
@@MichaelJordan-kx8xf u real?
@@BladeOfMcdonalds Nah! I'm an illusion of PRISM by CIA!
1:50 High to low wood choppers
3:20 Bicycle crunch
5:13 Twisting leg raises or lying twisting leg raises
Thanks man :)
Thank you
Wow Putra, I don't know how u broke each of his videos down in these minutes video.
But this is awesome and so thoughtful of u to share. May God bless both of you.
Thanks man. I’m seeing results
1:50 do I need to do this for both side 🤔
*High to low wood choppers.
*Bicycle crunch
*twisting leg raises or lying twisting leg raises.
Thanks bro
never done all of that.. my main core menu is hanging windshield wiper..
STRAIGHT ARM LOCKED..
that is serious core crushers and dont do it fast.. slow and control..
Saitama SenSei yes great workout
Literally every time I come back from a gym like "damn I wish I knew how to do ____ better or I wish I knew better exercise for ____", you upload a vid answering all my questions. What a G!
Esp?
I'd like to see you cover a calf workout that we should
A Calf workout is pretty basic shit
I think the best ways for calf work outs are mostly just calf raises on a leg press or a calf raise machine
Right... I forgot about obliques.
I will start working on them today!
Thank you for reminding me 👍👍
Can you do a calf workout next?
🤙🏽
yes please
Treadmill at max inclination low speed tight shoes feel your foot press down and move non stop while walking press downwards as hard as possible especially toes from heel to toe and press hard on toe lift off
Zetsuke4 ... that really works, my trainer just had me doing the same thing!
Yesss
Great job, amazing content!
Love the bullet points, anatomy pictures, details in the info that others usually miss ... they are really helpful to fully understand the key points of the exercises.
You're becoming one of my favourite.
Been going to the gym about a week now and these videos help me do a lot of research on what to work on overtime, thank you.
I was JUST wondering why the sides of my core wernt toned, thanks! I’ll start these tomorrow morning.
Progress?
For those with no fancy gym equipment:
Bicycle crunches and hanging twisting leg raises.
yo Man, your content about fitness is the best compared to the rest. Detailed, factual and practical.
This video is amazing you actually took the time to explain the importance of not just the breathing technique when it come to upper body but also the anatomy of the body love love love love ❤️
Thank you very much for all the hard work you put into making great content. Most fitness youtubers overlook the importance of visuals and clear, text aided descriptions in their videos and the fact you actually include this makes you stand out in a fitness saturated market. Please keep the videos coming! I particularly love the scientific videos stating the best workouts for each muscle group. And thanks to you i now perform almost every exercise with good/better form than before. Huge thanks! HAMZA.
BEST VIDEO on obliques ever!!!
brother view you my video i am, a full body making boy please sport me and help me
The tips about sucking in the gut and pulling in the glutes really changed my core work outs. Thank you
Definitely the best fitness instructor on the internet
I was literally hoping u would upload about it
Another amazing video content and details on research! Much appreciated from a physical therapist ! 🙏🙏❤️
Annie Pilates Physical Therapist you are amazing too , keep sharing your videos as well! 🙏😘
👍😮
- This was so awesome, super helpful & straight to the point ! Thank you for the captions & explanations/visuals for muscle focus, I will definitely be incorporating all of this !
The best thing I like about this guy is he talks slowly because of which I can actually understand what he's saying unlike the others tutorial guys.
Love that you break down the lake groups!!
Yes I love his videos. He seem to be well-educated and knowledgeable about his traingings.
Love how in-depth this is man thank you!
You are my kind of trainer! Form is 🔑!
Loved the explanation with the graphics, why can't all fitness videos be like this!
Very well put together and exercise examples shown, very well explained - you're very good at this. Thanks for the refresher.
Great work out Jeremy!
We definitely overlook our obliques. You emphasized the importance brilliantly and demonstrated and gave us good options to build into our workouts.
I see you’re going all “AI” now, with that shave down! 😆
Good video man!
you are absolutely amazing, I've tried several exercises and none of them worked, but these exercises worked perfectly!!! thank you
I’ve made my decision to buy your program! You are the only fitness UA-camr I currently sub to and it’s worth every second!
AthleanX
sahil9821 nope, not enough visual examples for me to follow and also the editing with Jeremy with him highlighting the workouts are gold
You are simply the best person in fitness..
Those written side notes are really reallly helpful! I appreciate your efforts!! thanx man
Great!!! I've slimmed down and brought down my BF to 10% but my abs are slacking. Love your workouts cus I know I'm for sure working out the muscle I want
I love your simple explanation! It makes so much sense
Thank you 🙏
Really hope Jeremy does a upper ab workout next. Its literally the only part of my abdominals I struggle to get really visible.
I think this is a quality video and I always love to see the isolation exercises that Jeremy throws in and supports their use with references. With that said I still believe and I think many would agree with me, that the most effective way to strengthen you core and gain better athletics is to practice strict calisthenic movements. There is no way you are convincing me that any of these movements are better for oblique development than front levers, planches, or even strict windshield wipers. If you can hold a full front lever for 10 seconds you are without a doubt going to have stronger and better defined obliques than if you can do a million reps of any of these isolation moves. Again awesome content from Jeremy.
Front lever is not easy for everyone...its quite damn difficult. Good for you its quite easy for you..
Love the content bro! You are part of the holy trinity of Jeff’s on UA-cam
Great video. My obliques are pretty good, it is the lower abs that need more definition
Many people fail to recognize that abs alone are not enough. Its the Obliques that make all the difference. Its the obliques that add the aesthetics to your physic.
lol we got the same photo
@@lowkeylife7898 🤟
So helpful! Thank you! As much on increasing posterior pelvic tilt tips...fixing too much anterior tilt is so helpful.
Hi jeremy please do a video how to fix uneven shoulder and chest
Thank you for the visuals!!!!
The do and dont, feel it here not here are helpful.
Brilliantly put together. Thank you, it was very helpful!
Jefferson deadlifts and kroc rows also hit them like crazy
Kayaker.. Just subscribed to take my paddling conditioning to the next level
good routine and workout video. Easy to follow. I think the one thing people tend to forget about abdominals is they need to keep contracting. It's not enough to just move the lower body, you have to activate the abs like every other muscle needs to be activated on the body. Good video!
Very credible and informative! Great video!
45°
on an abs bench, take a dumbbell, hold it in front of you and rotate your torso from side to side. Works for me.
Your precision is appreciated! High quality info as usual (:
Wow ! Thank you ever so much for getting straight to the point. So many UA-camrs like the sound of their own voices. You've saved me so much time with just getting to it. I've now subscribed to your channel and lick on the bell for notifications. Can't wait to see more of your videos. Most men be checking women's glutes out and I'll be watching their core and obliques.A woman's code is so sexy. - A true story.
You have given me some of the best exercises to use for so many body parts! Thank you!
The high to low woodchoppers are amazing! 🙌🏻
Great video, recently became a subscriber. One correction would be that external obliques function to rotate the torso to the OPPOSITE side while the internal obliques rotate to the SAME side. So on those high to low rotations you should feel a contraction on both sides of the torso (ie rotating LEFT will engage RIGHT EO and LEFT IO)
Ok, time to add these bad boys to my workout.
Thanks for all the info that’s backed by science and not just some “Miracle” pill 💊 or supplement. I’m glad it’s just good ole Hard work and you get what you put into it. Doing all 3 almost every day now. Just not overdoing every time but at least 3-5 days full speed. Keep up the great job and thanks again for everything!!
I'm trying to overtime get upper and lower abbs and I js started obliques and I can't wait for that better v-taper
Always blessing us with good information!
Another super outstanding presentation and commentary!
congrats on 1mil
Great instructional video on training the obliques!!
7:34
Great job Shahril!
Fukn is the best ab and oblique workout no need for extra work if getting it on the regular
Excellent work as always J
The different difficulty levels is helpful
I like the new way of presenting things
thank u so much sir, for such a wonderful, technic based instructions!!!
Excellent video, as usual!
Very nice explanatory graphics/instructions!
Thank you!
Thank you for your help 😀😀😀
Very sensible and methodical.
Nice information thanks😊
Jeremy I love the way you display topics by explaining their scientific basis.
Thank you for your well made content.
Awesome video!! Going to incorporate the first cable exercise in my ab routine!!! 💪
I have a really bad imbalance when it comes to the obliques so this helps.
Great information, guide and examples.
Ngl i was hesitant with the cable oblique twist thing. Gave it a try and I already feel my obliques burnin. It looks weird but it actually works
Your vids are the best man thank you so much
The calm athlean x
Thanks Jeremy, I have seen people doing Woodchoppers, but didn't know what they were called or for. I thought they were doing this to improve their golf swing.........now I know. Will have to try them. Thanks for sharing and have a great week.
Could you do top 5 Seratus exercises next?
You are incredible!!! Great instructions
Thanks for video. Very Concise and informative
I’m training martial arts (MMA), and was looking for was to strengthen this area of my core.
I’ve been training that front area this entire time (I got dropped with a shovel hook to the body during sparring). But then I got to thinking. What if the next one comes around to the side? Is my body strong enough to eat it if I don’t block? Will I get my ribs broken?
I am VERY glad that I’ve found this 🙏🏾 you just earned a new subscriber.
cable woodchoppers can be done with resistance bands as well - #quarantine
My hero
Happy day , Athleanx posted same topic too
best video on subject AND your abs are mindblowing. Congrats
Can you tell me why did you chose high to low wood choppers over low to high i just want to know the differnce
Better than my Anatomy lecturer
uploaded 30 seconds ago.. I've never been so early! I love the science and research put into these videos. Awesome
Also, when i perform bicycle crunches I get a snapping in my hips. To resolve this what would I need to stretch/ make more mobile?
Notification bell squad
captainciz me too it's weird
i guess it's bcuz your hip flexors are tight. try to stretch them
@@mostafa202023 okay I will try. Cheers 👍
@@captainciz you're welcome
Very informative
Thank you Jeremy for all you share with us. Very simple and detailed video as always. Could you please make a hit video workout, like showing exercises to burn fat? Thank you
Love your content as always. Would like to see a video on tall people with longer limbs than average and how they should change up or avoid exercises which the normal height does, thanks
Great video man!
Thanks. Useful for me. Good days!
Wicked! Many thanks
Please make a video on home workout for subclavius muscle.
Jeremy may be the only natural bodybuilder on the internet.
Probably not, but very few.
Dumbest comment of the day. You’re one of those ppl that scream steroids on every workout channel aren’t you? Just because someone has muscle doesn’t mean they are using. I’m muscular and have never touched a drug. It’s called DISCIPLINE and hard work. Something most of you don’t know much about.
@@ferretapocalypse Roid Rage.
please make a video on best workouts to do push pull and leg for 6 days with good emphasis on arms amd the smaller muscles inculcating super sets and drop sets for maximum volume.