The muscles on our side abs, or the external obliques, are some of the most difficult to target, and yet they’re essential for posture and core stability.
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We all want to then up our love handles. A combination of adequate nutrition, cardio, and ab-strengthening moves will help to make external obliques look toned and strong.
Related: 6 Ways To Get Awesome Abs Without Crunches
Complete three sets of each of these moves, with 10-12 repetitions, three time per week to see results.
1. Dumbbell Side Bend
If you are looking for a focused exercise to really feel the burn in your obliques, look no further than the side bend. Grab a pair of dumbbells to get started.
- Go with enough weight that you can feel the resistance when you bend to your side.
- Stand in an upright position with your shoulders down and back and a dumbbell in each hand.
- Lean to your right side as you look straight ahead.
- Let your arm pull your body weight to the side and stop when the muscle becomes tense.
- You will feel the resistance of the dumbbell pulling your body to the side and working the right outer oblique.
- Come to the center and repeat the sequence on the left side to complete one repetition.
- Increase the dumbbell weight to make this exercise more challenging.
Source: BodyBuilding.com
2. Russian Twist
This twisting move is a simple and effective one to work into any fitness routine.
- Sit down and lean back with both feet firmly planted on the ground.
- Keep your shoulders down and back with your hands clasped together in front of your chest.
- Your elbows should be pointing out to each side.
- Rotate to the right side, come to the center, and then rotate to the left side.
- You should feel the external obliques with each side rotation as you lead with each elbow.
- To increase the intensity, you can hold a weighted plate, medicine ball or kettleball while you complete your rotations.
Source: FitnessBlender.com
3. Windshield Wipers
This exercise targets the external obliques while you lie down on your back.
- To begin, lie down with your arms out to your sides to form a “T”.
- Your palms should be facing toward the ground.
- Bring your knees up into a 90-degree angle and swing them down to the right side.
- Raise them up to the center and then back down to the left side.
- Control the motion using not on your external obliques, but your rectus abdominis as well.
- You can increase the intensity by holding the repetition on either side for two counts before coming up to the center.
- This increases the amount of time that the muscle is under tension.
Source: FitnessBlender.com
4. Bicycle Crunches
The bicycle crunch not only works your external obliques, but it activates your rectus abdominis as well.
- Lie down on your back and bring your legs up with your knees bent at a 90-degree angle.
- Place your hands behind your head and begin by bringing your right elbow in as your draw your left knee in to meet it.
- You should feel tension in your right external oblique as you complete this movement.
- Once you release your elbow and knee back to the original position, bring your left elbow to meet your right knee.
- This rotational crunch will work the left external oblique.
- You can speed up the movement or slow it down to increase or decrease the intensity.
Source: LiveStrong.com
5. Foot To Foot Crunch
- Lie down on your back with your feet planted into the ground.
- Raise your head and neck up off the ground using your core strength.
- Keep your arms to your sides as you alternate reaching for each foot.
- Start on your right side and reach your right hand toward your right foot.
- Without pausing, come back to the starting position and reach your left hand toward your left foot.
- This exercise works on not only your external oblique strength, but your muscular endurance as well.
Source: HealthCentral.com
Comment
That’s very good.i am happy to learn this.