External and internal obliques muscle strengthening exercises: Health Benefits, Types & How to do?

What are external and internal oblique muscle strengthening exercises?

The external and internal obliques are major muscles in the abdominal area. This muscle extends diagonally from the ribs to the pelvis, This obliques plus the rectus and transverse abdominals make up your abdominal wall, These muscles work together to control movement in the spine, rib cage, and pelvis. When we think about core workouts, most of us fixate on the anterior abdominals.

The entire core helps us stay balanced and perform a ton of exercises without falling over or straining our backs, but the external and internal oblique muscles in particular have an important role. We use them every time we twist our trunk or bend down to one side or the other. “The obliques help stabilize us and keep our torso protected”

If you look at the anatomy of the obliques, as much as where they attach to the pelvis and rib cage, they are involved in the stabilization of the pelvis, so it is important to make sure they are strong and they are working as they should, They make for a strong core, which provides stability throughout the entire movement system. strengthening oblique muscles helps to promote better posture, balance, and coordination; reduce the risk of injuries, and improves fitness and athletic performance.

To strengthen your oblique muscles, you will likely be strengthening other muscles in the process (like the rest of the core muscles), helping with mobility and overall functioning.

Health benefits by doing oblique muscle strengthening exercise.

• Helps to Support Better Posture
• Helps to improve Balance
• Helps to Support Good Running Form Core strength allows the hips, pelvis, and lower back to work together more smoothly with less rocking and less excess energy expended.
• This exercise improves stability If you have a weak core, you instantly heighten your risk of muscle injuries, lower back pain, and poor posture.
• Helps to Protect Your Organs
• This exercise Makes your Life Easier: Like bending down to pick something off the ground, long time standing, or performing household chores. That is why many core exercises fall under the umbrella of functional fitness: They can help you go about your day with more easiness, seriously it makes you more functional.
• This exercise can decrease or Prevent Low Back Pain This exercise Boosts Your Power This exercise Supports Strength Training
• This exercise Helps You Age Well: It stabilizes your whole body and gives you better balance and Posture, all of which can help you Prevent falls, prevent back pain, and keep you mobile as you get older.
• Helps to improve spine mobility. However, abdominal exercises can help to tone your belly somewhat by defining your abdominal muscles. And once you lose the tummy fat, you will likely discover that you have that six-pack hiding underneath. Many people aspire to gain stronger, leaner abdominal muscles (or abs). The abdominals are the muscles around the tummy and belly button and are often referred to as a “six-pack.” If you are interested in burning belly fat and getting a leaner midsection, here are a A few key factors to consider: Strong abdominal muscles: Focusing on exercises that develop core strength and stability can help develop toned abs.
• Genetics: Many people are genetically predisposed to abdominal fat. While that doesn’t necessarily mean you will always have it, you may have to step up your workouts to get the results you are hoping to achieve.
• Belly fat: You won’t be able to see your strong core muscles from the surface if there is a layer of body fat around your midsection. However, you can still have a strong abdominal and have a bit of belly fat and still be considered healthy, especially if you are exercising regularly and following a well-balanced diet.

There have different exercises to strengthen your oblique muscles.

Bird dog

How to do it?

• This exercise targets your abdominals and will also test your balance.
• Lattissimus dorsi
• Glutes
• To perform this exercise you have to come on all four limbs with your hands in line with your shoulders and knees in line with your hips. beneath in brace your core, and reach your left arm and right leg straight out so they are both parallel to the floor.
• Ensure that your lower back stays stable and your hips stay square to the floor.
• Breath out and return to the initial position. Repeat with the right arm and left leg.
• Do 1 to 2 sets of 8–10 repetitions on each side

Heel-tap

How to do it?

• Target your obliques with this move, which is essentially a side crunch on the floor.
• To perform this exercise you have to Lie on your back on the floor with your knees flexed and feet flat.
• Arms should be down by your sides with palms facing up or down.
• Breath in and use your core to raise your head and upper back off the floor.
• Reach down to your right side, tapping your heel with your right hand. Think of this movement as a side crunch, and resist the urge to raise your upper body further off the floor.
• Return to center.
• Repeat on the left side.

Side plank

How to do it?

• To perform this exercise you have to Lie on the floor on your right side.
• You have to Come up on your hand and support your upper body.
• Flexed your knees up to a 45-degree angle and stack your left leg on top of your right. You can also straight your legs and stack your feet if you have the strength.
• Your whole body should form a straight line from either head to knee or head to toe, whichever setup you choose.
• Your feet should be touching, use your obliques to pull your left hip toward the ceilings, allowing your left arm to rest on your side or extend overhead.
• Hold here for the desired time, then switch sides.
• Do 2 to 3 sets of 8–10 repetitions

Side plank with a reach-under

How to do it?

• To perform this exercise you have to Lie on the floor on your right side.
• Come up onto your hand or forearm, supporting your upper limb.
• Flexed your knees up to forty-five degrees angle and stack your left leg on top of your right.
• Your feet should be touched to the ground, use your obliques to pull your left hip toward the ceilings.
• Extend your right arm overhead.
• Breath in, and reach your hand down and under the right side of your body, adding in that twist.
• Return your arms overhead, then repeat.
• Do 1 to 2 sets of 10–15 repetitions

Cross-body mountain climber

How to do it?

• To perform this exercise you have to first come in a high plank position, but with your glutes slightly higher than they would be in that position.
• Wrists are under the shoulders and your neck should be neutral.
• Drive your right knee forward toward your left elbow, keeping the rest of your body stable.
• Return to starting position, then repeat with the left leg.
• Do 1 to 2 sets of 8–14 repetitions

Bicycle crunch

How to do it?

• To perform this exercise you have to Lie on the floor on your back, bringing your legs to a tabletop position.
• Flexed your elbows and place your hands behind your head.
• Utilize your obliques muscles, raise your head, neck, and shoulders off the floor, and bring your left elbow to your right knee, straightening your left leg.
• Release slightly and twist to the other side, flexing your left leg, straightening your right leg, and bring your right elbow to your left knee.
• Do 2 to 4 sets of 10–14 repetitions

Standing core stabilizer

How to do it?

• To perform this exercise you have to Stand straight with your feet about shoulder-width apart, and bring your arms straight out in front of you, hands touching.

• Start to twist your upper body to the left, leading with your hands and allowing the right toe to pivot in response.
• Your gaze should follow this movement.
• Return to center and repeat for the desired number of repetitions, then repeat on the right side.
• Do 2 to 4 sets of 10–15 repetitions

Wide side crunch

How to do it?

• To perform this exercise you have to Stand and Take a wide stance with your toes pointed out.
• Sink into a squatting position, and raise your arms out to your sides with your elbows flexed up to a ninety-degree angle.
• Hold in to the squat position, bend at your side, taking your right elbow toward your right knee.
• Return to center and crunch to the left.
• Do 1 to 2 sets of 8–10 repetitions

Standing knee tuck extension

How to do it?

• To perform this exercise you have to stand with your feet wider than shoulder-width apart and your toes pointed out.
• Flexed your elbows and put your hands behind your head.
• Engage your obliques and bend sideways at the waist, bringing your knee up and your elbow down simultaneously.
• Return to the center and repeat on the other side.
• Do 2 to 4 sets of 8–10 repetitions

Walking lunge with rotation

How to do it?

• To perform this exercise you have to begin with a standing position your feet together and your arms out in front of you, elbows flexed at ninety degrees.
• Lunge forward with your right leg until your thigh reaches parallel, twisting your trunk over your right thigh to hit the oblique.
• Return to a standing position, twisting your trunk back to the center.
• Step forward with the left leg, repeating the movement.
• Do 1 to 2 sets of 20–10 repetitions

Intermediate routine

Once you have mastered the beginner moves, try out this intermediate routine.

Side plank rotation

How to do it?

• To perform this exercise you have to take a high plank position with shoulders in line with wrists and your neck neutral. Place your feet left next to each other.
• Lift your hand off the floor and start to rotate into a side plank position, opening your trunk to the room.
• Your left arm should follow your body, remaining extended.
• Pause here and then return to the high plank, repeating on the next side.
• Do 2 to 4 sets of 10–18 repetitions

Hip dips

How to do it?

• To perform this exercise you have to take the forearm plank position. Bracing your obliques, rotate your body to the left, dropping your left hip as close to the ground as it will go. Return to center, repeating on the next side.
• Do 1 to 2 sets of 8–10 repetitions

Windshield wipers

How to do it?

• To perform this exercise you have to Lie with your back flat on the floor and your legs in the tabletop position.
• Your arms should be out perpendicular to your body.
• Bracing your obliques, slowly allow your knees to fall to the left, maintaining control down. Otherwise, stop when you feel your upper back coming off the floor.
• Return to begin position, then repeat on the next side.
• Do 2 to 3 sets of 10-15 repetitions

Woodchop

How to do it?

• Hold a dumbbell and hold it by each end to the left side of your body.
• Squatting down slightly and rotating your torso to the left.
• Stand up and, your arms should be extended, swing the dumbbell up and across your body in a controlled motion by twisting your trunk to the right.
• Pivot on your right toe as you go, bringing the dumbbell to end over your right shoulder.
• Return to the initial position, do the desired number of repetitions, then repeat on the other side.
• Do 1 to 2 sets of 15 to 20 repetitions

Oblique side bends

How to do it?

• To perform this exercise you have to Stand straight and grab a dumbbell in one hand at your side. Your feet should be close together but not touching.
• Bracing your obliques, bend sideways at the waist, allowing the dumbbell to drop down toward the ground.
• Using your oblique, pull yourself back to starting, repeating for the desired number of repetitions.
• Repeat on the other side.
• Do 2 to 4 sets of 8–10 repetitions

Russian twist

How to do it?

• To perform this exercise you have to Sit on the ground with your knees flexed and feet flat on the ground.
• Lean back and raise your feet off the ground, balancing on your tailbone.
• Extend your arms and twist your torso, allowing your arms to drop to your right side.
• Twist back, dropping to the left.
• Do 1 to 2 sets of 8–10 repetitions

Lunge with rotation and added weight

How to do it?

• Complete this lunge the same way you would without weight, and hold a dumbbell out in front of you with your arms extended, twisting as you go.

Medicine ball side toss

How to do it?

• Hold a medicine ball and position yourself three-four feet away from a solid wall. Turn so your left side is facing the wall.
• Hold the medicine ball with both hands at the side of your right hip.
• Squatting down slightly, twist your trunk, and propel the ball toward the wall, extending your arms as you go.
• Catch the ball, twist your trunk back to center, lower the ball back to hip level, and immediately toss it again.
• Repeat for the desired number of repetitions, then switch sides.
• Do 2 to 4 sets of 10–15 repetitions

Oblique crunch

How to do it?

• Sit on the floor with your knees flexed and feet flat on the floor. Roll onto your right hip at a 45-degree angle, bracing yourself on your left forearm. raise your feet and knees off the floor, and put your right hand behind your head. Curl up, bringing your lower limb and upper limb to meet. Release back to initial position and repeat for the desired number of repetitions.
• Repeat on the other side.
• Do 2 to 4 sets of 10–18 repetitions

Single-arm toe touch

How to do it?

• to perform this exercise you have to Lie on your back with your legs out in front of you and your arms at your sides.
• engaging your core, raise your left arm and right leg, twisting to tap your right foot with your left hand.
• Release back down and repeat with the right and left leg.
• Do 1 to 2 sets of 8–10 repetitions

Single-leg side plank

How to do it?

• to perform this exercise you have to Balance on single leg to take a side plank up a notch.
• Get into a side plank position on your feet.
• Then raise the top leg, supporting your weight on the bottom leg.
• Do 3 to 5 sets of 30 seconds hold.

Spider man crunch

How to do it?

• Get into a high plank position.
• flexed your knee and pull it out to your side, bringing your knee to your elbow.
• Repeat on the next side.Do 1 to 2 sets of 10–15 repetitions

Landmine rotations

How to do it?

• Position yourself in front of a barbell in a landmine attachment.
• Hold the end of the barbell with both hands overlapping. your arms should be extended, move the barbell to your right hip, twisting your trunk to meet it. flexing the knees slightly and keeping the arms straight, rotate your trunk, bringing the barbell up and over to the left hip.
• Pivot your feet to make this move smooth. Repeat, alternating sides until reaching the desired number of repetitions.

Extended Side Angle Pose

How to do it?

• To perform this exercise you have to begin in a standing position.
• Put your hands on your hips with your feet in a wide stance. Turn your left foot so it is pointing to your left.
• flexed your left knee and lower body down into a lunge position.Your knee should be flexed at a 45-degree angle, and not extending past your ankle; the right leg is extended behind you.
• flexed your left elbow and rest it on your left thigh, twisting your trunk so it faces your right side, keeping the head aligned with your spine and also facing right. your right arm overhead with your palm facing the ground and stretch it alongside your right ear so you feel your entire right side lengthen.
• To increase the difficulty, place your left hand on a block or on the ground instead of resting on your knee.
• Hold for 30 to 40 seconds and then switch to the next sides.

Dead Bug

How to do it?

• To perform this exercise you have to Lie on your back with your arms extended up toward the sky and flexed your knees so your shins and thighs form a ninety-degree angle (shins should be parallel to the ground).
• Engage your core and lower your left arm straight back behind you at the same time you extend your right leg out long in front of you, lowering it so it hovers just above the floor.
• Return them to the center, and repeat on the next side.
• Do 2 to 4 sets of 8–10 repetitions

Standing Wood Chop

How to do it?

• To perform this exercise you have to come in a Standing position with a split stance with your left foot forward and your feet slightly wider than hip-distance apart.
• Grab a medicine ball in your hands and lift it to your left so it is slightly higher than shoulder height and extended diagonally away from the body. Keep your head and shoulders pointing straight ahead.
• Then, in a fluid motion, bring the medicine ball toward your right hip.
• Then raise it back to the initial position. Increase the speed so you feel your oblique muscles engaged.
• Repeat for a total of 30 to 4 seconds; then go for another side.

Standing Trunk Rotation

How to do it?

• To perform this exercise you have to Stand with your feet hip-width apart and grab a medicine ball between your hands in front of your chest.
• Your core should be tight, your arms flexed at right angles at the elbows, and your elbows hugging your sides, rotate your trunk slowly to your left, keeping your head and chest rotating along with it.
• Hold the twist briefly before rotating to your right.
• Do 3 to 4 sets of 8–10 repetitions

Mountain Climbers

How to do it?

• Start with a plank position with hands on the floor, shoulders above your wrists, and holding your body to form a straight line from head to toes parallel with the floor.
• Engage your core as you bring your left knee into your chest and your left toes off the floor.
• Return to the plank position and repeat the move with your right knee.
• Continue alternating legs in a quick, smooth motion.
• Do 2 to 4 sets of 10–15 repetitions

When did you not do this exercise?

• If your doctor advised you to take a rest.
• If you are recently undergone abdominal surgery.
• If you feel any pain or discomfort during these exercises.
• If you have acute back pain, you take advice from a Physiotherapist before doing any exercise.

Author: Priti Tirgar