If you want to get shredded obliques, then you will want to start incorporating at least some of these 10 best exercises for obliques. Find out in this video, how to apply the science of ab and core training to your oblique muscles and start targeting them like never before. You may find that you will be doing a lot fewer repetitions in your workouts, but that your results will be much more significant.
It starts with understanding a bit about the anatomy of the obliques. You have both internal and external obliques that work in concert to produce rotation, and more importantly, control rotation (and in some cases prevent it all together). They also can produce side bending and flexion of the trunk depending on the movement being used to elicit their contraction.
The key is, that in order to get the most out of your oblique exercises and learn how to get them more shredded, you will want to pay attention to how you are doing every rep you do. Let me show you what I mean as I take you through my favorite choices.
First up is the standard side crunch. This actually is still one of the simplest and best ways to train your obliques but you have to perform them as I’m showing you here. You can’t abbreviate the range of motion and in doing so, limit the activation of the muscle. Instead, rotate your body back towards the floor to get a greater stretch on the obliques and a better contraction as a result on every rep.
The side bridge is going to train your obliques as a dynamic stabilizer. The key is to fire the bottom side to allow you to obtain a sturdy pillar-like stability to your torso from your head to your toes. Dip down a bit to challenge the muscles on every rep and then re-establish this stable position by firing up the internal and external obliques.
Continue to escalate the quality of the contraction by now moving up to an elbow to knee crunch. Here you are getting the added benefit of the knee drive which will help to posteriorly rotate the pelvis and intensify the contraction of the obliques on every rep. Remember to not go too fast and instead go slow enough to be sure the muscles you are trying to train are doing the work.
The kneeling cable press out is an amazing way to offset the load to one side and really challenge the anti-rotation function of the torso and obliques. You can do this either in the kneeling position or more athletically, on your feet. Either way, it’s a great way to challenge your obliques in a more functional way as you progress.
The seated broomstick twist is an old school ab exercise that is often done incorrectly. Too many times it’s done for high repetitions and with no are as to the amount of rotation being forced by the lumbar spine. It shouldn’t be this way. Instead, perform them as I’m showing you here and you will be amazed at how much more you feel them.
The exercises continue and get more difficult. From the hanging corkscrew twists to the banded cauldrons, each one is geared at limiting the focus of the contraction to the often overshadowed internal and external obliques. When you increase the strength of these muscles they tend to pay big dividends as you take their new strength back to the bigger lifts in your overall workout plan.
For a complete step by step workout plan for your core and a meal plan that will help you get shredded obliques at the same time, be sure to check out the new Core4 Abs program available at athleanx.com at the link below. Start training your core in a whole new way and be prepared for a whole new set of results from your workouts.
For more oblique workouts and exercises for a ripped midsection, be sure to subscribe to our channel via the link below and don’t forget to turn on your notifications so you never miss a new video when it is published.
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69K Likes
Nice.
Perfect human!
Dynamic stability
Side crunch 1:46
Static stability
Side bridge 2:32
Athletic
Elbow to knee crunch 3:16
Broomstick twist 4:06
Anti-rotation press out 6:26 & 7:05
Corkscrew twists 7:42
Banded elbow thrusts 8:59
Banded cauldron 9:54
Landmine wipers 10:37
Stop talking just show me the exercise
How many percent of his body fat? He looks so ripped
Obliques are the hardest muscles to build and therefore basically impossible cause we all have that fat blob on the side for no reason
Incredibly useful and honest info…plus Jesse 🤣
god or gods bless you Sir Jeff. you are my angel
I love ObliQuEs🔥😀
IF the medical community would adapt such techniques and prescribe them for a whole range of lower back/hip issues there will be a world where surgery and suffering is almost eradicated, and not excluding painkiller addictions.
These technniques are a literal cure for even the most extreme low back/hip problems.
You just need to understand the huge amount of work one must put in, or you can simply make it into a lifes work. Its better to control your own suffering than it is to have it ruin you.
The pain I was in was so bad that I fasted 100lbs of me in 12 months coupled with weights and progressive cardio.
Fasting saved my life, literally.
In short, if youre watching or reading this and it makes sense, then stop being a victim and get off your square shaped flattened asses… It took me a while to figure it out, but Im trying my best and its finally paying off after 25 years of being in extreme pain. IT WORKS FOLKS. STICK AT IT.
IN FACT, BECOME OBSESSED WITH REPAIRING YOURSELF.
what about standing dumbbell side crunch?
I'm to top heavy, my shoulder would pop on exercise two.
Jeff's physique is just like an anime character
Thanks alot, very helpful
How many sets of each is a good starting point to add these exercises into my routine at home (COVID lockdowns in Australia)? How often per week would you recommend doing these exercises?
All these bedroom comedians….
I like your guys’ dynamic- you two are like brothers! Hahaha!! Keep up the great work 💪
Nice
I like all your tips, but you speak very loud.
He sounds like Ross from Friends….
2:59 – Train like a badass. Imagine doing that one handed. Those arms would hurt like hell.
0:19 well now i dont have to listen to music anymore while working out 😀
I love this intro.
Jeff's lats have lats
Yep right
How to eliminate man boobs (sides of chest or wings)?
Class, thank you .
cameraman we're on in 5 minutes
Jeff I'll be done with my curls in two let's do this
Cool guys
What an intro that is. Quite an intro 🤔🤔🤔🤔
I love this exercise
Enjoyable
My oblique muscle is one side bigger another side is smaller what I have to do pls tell bro
the side bridge #2 at 2.30 shows the true muscularity of Jeffs core. truly phenomenal
I just recently began working the obliques, largely wood choppers on the cable machine. I've been working out for a bit over a year but my obliques are weak. Anyway, I've overdone it and am now in pain. it's hard to stand up straight. Oblique exercise produce a sharp pain. So, what's the general strategy with pulled or strained muscles? Should I avoid the obliques altogether until the pain subsides? Are there stretches I should do? Any knowledgeable suggestions appreciated. Thanks!
Muscle suffering from Amnesia 😂😂
0:19 silence for head phone users
Jeff is definitely a strong source to go to for new challenging exercises.
Sir, does gym exercise stop height growth?
No side crunches on a GHD or Roman chair? Wtf lol. The best exercise for obliques is missing.
Thanks man…🥱💜🔥
Thank uh for this video
Obliques is such a hard muscle to hit, i tried all of these excercizes and didn’t feel any burn or even know if I was exercising while i did them. I dont know if its because my obliques are super strong or if its because they are so weak that other muscles take over or if its because my form was off.
Let me tell you man I did 4 of these workouts. This is the first time training these muscles. I have never ever been so sore in my entire gym career then right now. Great video
Jeff: Gohan
Jessie: Goten
Thx for this video as a muay thai fighter we have to train the obliques for power in the kicks
When Jeff hangs on a bar, the bar comes to down him
2:2
Was Covid part of Jesse's 2020 intro?