Monday, 2 September 2013

Ultimate obliques

I get asked a lot how to get those lines up the sides of your stomach. They look cool right? Ladies love 'em and they're responsible for hundreds of daily activities like twisting to pick your shopping bags up and supporting the core. Visually, the obliques help add detail to the torso and draw attention to the main event, the 6 pack. I would say they're visually one of my best muscles. Here's a candid iPhone shot I took the other night....

Now to get them showing through, your bodyfat needs to be sub 10%, so a good clean diet is a must. However training them will help strengthen and develop them so they pop through. Here's 5 of my favourite exercises I use and reccomend to everyone to train your obliques effectively.

Seated medicine ball twist - a classic! this should be in everyones routine. use an 8-10kg med ball and aim for 20-30 reps for 3-4 sets. Try to perform it with your feet of the floor for more of a challenge.

1 arm kettlebell rack walks - I love these! By using just 1 kettlebell you offset the weight and make your obliques engage more. 3-4 sets of 30 metres

Cable woodchop - aim to keep that neutral spine through this one, its so easy to mess up. Aim for 3 sets each side of 8-12 reps.

Hanging windshield wiper - this is a toughy and will leave you in bit for days after, but its a great exercise. Do as many revolutions as you can for 3-4 sets.

Side crunch to twist on exercise ball - this is a great money exercise for your obliques. They work to flex the torso up and rotate it around. Aim for 3 sets of 15 reps. If you've got the big boy pants on, hold a dumbbell or weight plate.

Pick 2-3 of the exercises each time you train your obliques and try them for 3-4 weeks to see how your body responds to them. Any questions, please don't hesitate to get in touch

Happy training!