Since I have recently put together my new free program “21 Day Fast Abs”, I have been doing a lot of research on abdominal development. I am extremely surprised to see how little interest people have in developing their external oblique muscles. However, if I had to take a hunch… I would say that most people ignore the external oblique muscles because they assume that once they achieve visible abs, the obliques will show as well. Not to mention that basic abdominal exercises like crunches and sit ups that most people already perform do in fact target the obliques as well. That being the case, I can understand how this muscle group is commonly ignored.
But what about those of us who want deep ripped obliques to compliment our six pack and really give it that “whoa! He’s ripped” appearance?
Well, I have put together these simple yet very effective workouts that I consider to be the best external oblique exercises for definition. These exercises will allow you to really target those oblique muscles to get them deep and shredded.
Now before you say “I’ll just build deeper and stronger abdominals and the obliques will come with it”, take a look at the picture below to get an idea of where you are headed in comparison to where you COULD be headed.
(Sorry for the poor quality)
Ok, so these are both pictures of me. As you can see, the obliques and abs in general are much deeper and more visible in the picture to the right. Here is the interesting thing….in both pictures I was measured at the same exact body fat percentage. With that being said, I hope you can see the importance of following exercises that will not only tighten the midsection, but allow you to develop deeper and more defined oblique muscle.
Best External Oblique Exercises for Definition:
1. Side Planks:
Lie on your side with your elbow on the floor perpendicular to your shoulder. Tighten you midsection and lift your hips up so that you are in a straight line. Try to keep this position for as long as possible without letting you hips drop or sag. 30-45 seconds for a beginner, 1 – 2 minutes as you progress.
2. Renegade Rows:
Start off in a push up position with one dumbbell in each hand. Row one dumbbell up while keeping a tight core. Slowly place the dumbbell back down to starting position and then repeat with the opposite hand.
3. Cable Side bends:
Attach a handle to the top part of a cable machine. Grab it and pull down the weight so that your hand is at shoulder level. Keep your elbow tucked at your side. While keeping your elbow tucked by your side, bend your waist towards the machine. Hold for a brief second to feel the tension, and then slowly rise to the starting position.
These are simply my opinion of what the best external oblique exercises are for definition. There are numerous workouts that may be just as effective, but these are the ones that worked for me.
Other Oblique Exercises Include:
• Side Crunches
• Side Leg Raises
• Bicycle Crunches
• Side Planks on Hand
Make It Happen!
If you are someone who wants to be in exceptional shape, all of these little details count. These exercises are part of the difference between having a six pack and being ABSOLUTELY SHREDDED!