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The Perfect Obliques Workout for a Six Pack and Injury Resistant Core (Lose Love Handles)

The perfect route to better looking and stronger obliques.

Jeff from Athlean X has designed the perfect obliques workout for a six pack. It will help to forge an iron, injury resistant core and enhance strength.

The Perfect Obliques Workout for a Six Pack and Injury Resistant Core

“If you want to lose love handles then you better start doing an obliques workout so you can be sure they look good when you drop the excess body fat. In this video, I’m going to show you the perfect obliques workout that you can do at home with no equipment at all. That said, since we know that body fat accumulation over this area can lead to the dreaded love handles, I’m going to point you to some nutritional guidance as well that will help you to lose weight and show off those obliques as you develop them.”

Oblique-Exercises-with-NoahSource: Photos Courtesy of CrossFit Inc

“In terms of the workout, it helps to first understand a bit of the anatomy of the oblique muscles in order to get the most out of your training and to lose love handles fast.”

“The obliques are composed of both internal obliques and external obliques. As implied, the internal run deeper than the external and are actually not visible to the naked eye from the outside. The direction of the fibres run perpendicular to each other with the external obliques running down and in and the internal obliques running up and in.”

“To really have a complete obliques workout you need to make sure that you train both of these muscles and that you hit all of the functions of these muscles in one concise training plan. The roles of the oblique muscles are not just to make your love handles look better when covered by less fat but to do many different actions. These include, rotation both from the top down and the bottom up. Side flexion from the top down and the bottom up, and prevention of both rotation and side bending.”

“To structure this perfect obliques workout we ask that you attempt to do each of the movements for up to 45 seconds if able. Take a 15 second rest at the end of each exercise. If you can only do any of the oblique exercises for less than 45 seconds, simply rest pause your way until the time has elapsed.”

How to Get Ripped Obliques With These 3 Abs Exercises Twisting Six Pack Abs Exercises Perfect Obliques Workout for a Six PackSource: Cristian Baron / Unsplash

The specific exercises in the workout are as follows:

  • Bottom Up Rotation – Archer Tucks x 45 seconds / 15 second rest
  • Top Down Rotation – Russian Twists x 45 seconds / 15 second rest
  • Bottom Up Lateral Flexion – Side Plank Bridge Twists x 45 seconds each side / 15 second rest
  • Top Down lateral flexion right – Side Cycle Crunch (Band Elbow Thrusts Option) x 45 seconds
  • Anti-lateral Flexion – Side Plank Walk Throughs x 45 seconds each side / 15 seconds rest
  • Anti-Rotation – Wall Locks (Oak Tree Step Outs Option) x 45 seconds each side / 15 seconds rest

“The key to any oblique workout is getting good quality contractions.”

“You never want to rush your way through any of the oblique exercises that you are doing. It’s not the number of reps that you are doing in any of these workouts but the intensity of the contraction and how well you are feeling the muscle working. This means, that even if you have to go slower in order to really feel a squeeze in the right or left sides, do it.”

“This can be done in addition to whatever ab workout you may be doing at the moment. Just remember to remove whatever exercises for obliques you may be doing in that workout since you won’t need to double up. The amount of volume here is appropriate to get those obliques of yours looking way better and to get rid of the love handles once and for all.”

“Regarding the loss of the love handles or the fat that lays over the top of these muscles? Be sure to visit the link mentioned in the video. It is critical that you get your body fat levels down to around 10-12% if you want to see your best oblique muscle definition. This can only be accomplished by following a sensible meal plan that helps you to get into a hypo caloric state where burning off excess fat is achievable.”

Video

Perfect Obliques Workout for a Six Pack – Muscles of the obliques, core and abs

The muscles of the abdomen are essential for a strong core, which includes the obliques and abs. The stronger they are, the more stable your body will be during physical activity or even daily life.

The best way to strengthen them is through specific exercises that target each muscle group separately.

Perfect Obliques Workout for a Six Pack – Rectus abdominis (abs)

The rectus abdominis, or abs, is the most superficial of all the abdominal muscles. It runs vertically down the front of your abdomen and can be strengthened with exercises such as crunches and sit-ups. This muscle is also known as the “six pack”, which many people are striving to get. The rectus abdominis is a powerful flexor of the spine.

Perfect Obliques Workout for a Six Pack – Transverse abdominis (abs)

The transverse abdominis (abdominal wall) is the deepest of the abdominal muscles. It is a thin, flat muscle that wraps around your waist and helps you compress your internal organs, especially your intestines.

The transverse abdominis is not visible when you look at your body from the side.

Perfect Obliques Workout for a Six Pack – External obliques

The external obliques are the muscles that run along the sides of your body, and they are responsible for side bending. They work in conjunction with internal obliques to rotate the torso and twist your body. The external obliques also help hold our bodies upright; if you want to know why it’s more difficult to stand up straight after eating a large meal, blame these guys!

Most people can feel their external obliques working when they do sit-ups or crunches—those movements engage them specifically because they involve bending from side to side.

Perfect Obliques Workout for a Six Pack – Internal obliques

The internal obliques are a set of muscles on the side of your body. They’re used for twisting movements and bending to the side, as well as rotating your spine.

Your abdomen makes up most of your core muscles.

Your abdomen, or core, is made up of the muscles that you can see when you look at your body in the mirror. These are also called “abdominal” muscles because they’re located in your abdomen area and they give it definition.

The main function of these muscles is to keep your back straight, bend forward and backward, lift your upper body and twist side-to-side (think about how someone would move if they were doing sit ups).

Another important function for these abdominal muscles is to stabilize your trunk so that it doesn’t sway from side to side as you move around — this helps prevent injury.

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