*Update, 4/25/2013 — We’ve released version 2 with 5 additional exercises to pinpoint and tear up your obliques: The Top 5 Oblique Exercises To Get Ripped Up Abs, V2
If you’re looking to build a rock-solid pair of obliques or get that sexy, deep, v-cut, you need to add these three exercises into your ab routine…right now. Often people focus primarily on the rectus abdominis–aka the six pack muscles–but completely forget about the obliques.
What ends up happening? You’ll develop a core that’s imbalanced, lacks width, and quite frankly…looks really strange. A sexy six pack is the sum of a number of important parts–the obliques are at the forefront of that equation.
What’s great about the combination of these three exercises is that they use a variety of angles, motions, and contractions to shock your core and spark new growth. I guarantee that if you start doing these exercises regularly–on top of following a healthy, nutritious diet–you’ll begin to see a razor-sharp, powerful pair of obliques emerge from the side of your torso.
The 5 Best Oblique Exercises to Get Ripped Up Abs
Obique Exercise 1 — Weighted Oblique Static Holds
Weighted oblique static holds are my FAVORITE oblique exercise, they’re extremely effective!
Lay on one side of your body with your back completely straight and slowly crunch your legs towards your torso. Really squeeze your side/obliques. At the peak contraction point, or the point where you’re squeezing the hardest, hold it there for 45 seconds. Don’t worry if you’re unable to get 45 seconds right away, hold it for as long as you can and slowly build up to 45 seconds over time. Repeat for the other side.
Once you’re able to do 45 seconds comfortably, add a light dumbbell between your feet. Start with 5 pounds and continue to progress as it gets easier and easier. As you continue to add more weight your obliques will strengthen, harden up, and look more ripped-up/
- Easy – No weight, hold for 45 seconds per oblique
- Medium – 10 pound dumbbell, hold for 45 seconds per oblique
- Hard – 20 pound dumbbell, hold for 45 seconds per oblique
- Pro – 35 pound weight plate, hold for 45 seconds per oblique