10 Oblique Exercises And Their Benefits

The oblique muscles are long muscles which when properly toned give your mid torso a tapered V – shape. Maintaining the proper diet and performing oblique exercises help in developing that perfect mid-section. The exercises which work on oblique muscles also help in reducing stomach fat.

Let Us Glance Through Some Of The Very Effective Oblique Exercises Along With Their Benefits:

1. Offset Dumbbell Squat

Squats help in developing the lower body muscles. Modifying them in order to include the upper torso grants multiplied benefits. For developing the oblique muscles, you need to pick a medium weight dumb bell (as per individual preference). Raise your arm and place the dumb bell such that your elbow is bent and the weight is rested on the specific sided shoulder. This exercise will help in strengthening the upper as well as lower body muscles.

2. Single Arm Overhead Press

Pick a medium weight and hold it in one of your hands. Raise your hand holding the weight and push it upward such that your elbow is bent and then raise the dumb bell overhead. Repeat these steps alternatively for both the hands. The single arm overhead press helps in toning the side oblique muscles.

3. Planks

Planks focus on many areas of the body ranging from arms to midsection to hips to thighs etc. Planks are also known to focus on oblique muscles. You need to try and hold the plank for about a minute or more. Repeat this exercise for about 3-4 times for best results on oblique muscles.

4. Side Plank

This is a modification of the above mentioned plank exercise for building the oblique muscles. You need to balance your body using one arm and legs so that the body develops a straight (slanted) line. The side plank gives additional benefits such as better body balancing and it covers a wide range of muscles in addition to the oblique muscles.

5. Single Leg Side Plank

The single leg side plank is a difficult modified version of the side plank. You need to first hold a side plank and then lift the top leg so as to make a V- shape with your legs; while still holding the plank.

6. T- Rotation

The first step towards the t-rotation set is to hold a push up. Once you attain the position, shift all the body weight into one of the arms and rotate the other arm upwards such that it develops slanted T shape and you are facing sideways.

7. Single Arm Reverse Lunge Press

The basic lunges include pushing one leg further and bending your body downwards so as to make a 90-degree angle with the knee. A modification of the basic lunges is the single arm reverse lunge press. You need to hold a dumbbell with any one hand such that your palm is inward facing with the dumbbell at your shoulder level. Do the lunge press simultaneously, so that you push the dumbbell above your shoulder; lower the hand and take a step back as you bring the dumbbell down in the resting position. Repeat this with alternating hand and leg. This modified lunge press strengthens and develops the core muscles.

8. Bicycle Crunch

The bicycle crunch is a simple modification of the original crunches. You need to lie flat on your back, raise the legs forming a 90-degree angle such that your lower legs are parallel to the ground. Do the crunches so that the right hand touches your left leg with the other leg straightened. Repeat this alternatively with both the legs for the bicycle crunch exercise.

9. V-Up

For the typical V-Up you need to lie down straight on the ground with your face up. Simultaneously lift your upper torso as well as both the legs so that you form a V-shape with your upper and lower body. Hold this position for 3-4 seconds with 8-10 repetitions for best results on your oblique muscles.

10. Hanging Oblique Raise

the first step to perform a hanging oblique raise is to hang from a pullup bar. Lift both your legs so as to form a 90-degree angle with your thighs and lower legs. The next step involves raising your left hip towards left armpit followed by raising your right leg towards right armpit. Repeat 15 sets for best results. The hanging oblique raise is a very strenuous exercise and therefore it must be done under expert supervision to get maximum advantage and to avoid any injury.