[WOTM, 08/2015] Chisel Out Your Abs With The Oblique Obliterator Workout Gauntlet
Chip, chip, chip away. When people think of gorgeous, tight, lickable abs, the six-pack muscles (aka the rectus abdominis) immediately jump into mind. They’re glamorized by every Hollywood rom-com and superhero movie, ever, and are conventionally considered the apex of abdominal development.
But that’s just the beginning. Aim higher, and diagonally.
We LOVE a pristine six-pack as much as the next guy/gal. But if we had to bet on one part of the abs as the most aesthetic—and the sexiest—we’d toss our piggy bank on the obliques and serratus.
Together, they make-up the spiderweb of finger-like striations that run diagonally down from the chest; swerve along either side of the core into the pelvis; and culminate with a sharp, deep V-cut that’ll make just about anyone melt (call it the grand finale).
When they’re cut up, chiseled, and well-developed (obviously with low enough body fat, courtesy of a clean diet) they’re a masterpiece, and something that should never be underrated.
To put the obliques on full-blast, we’ve bubbled up one of the most explosive oblique-focused workout plans created to-date. August’s WOTM, the Oblique Obliterator Workout Gauntlet, is just that. A tour de force that hammers the core hard, with an additional emphasis on, and affinity for, chiseling out razor sharp obliques and a deep, diving V-cut.
It’s just a little bit evil. But blast through it early and often and you’ll see impressive results.
[WOTM 08/2015] The Oblique Obliterator Workout Gauntlet
A few rules of the oblique game before diving in abs first:
- Crush the Oblique Obliterator Workout Gauntlet 2-3 days each week. Take at least TWO days off in between each ab workout, as your abs need time to recover.
- Your obliques and serratus are the main focus, but it also functions as a comprehensive workout that effectively slams the rectus abdominis and lower abs. Just make sure you supplement it with an intense full-body routine.
- Your goal: rip through the WHOLE workout as fast as possible and rest as needed along the way. Keep track of your time and try to beat it each successive workout.
- A printable recap of the full workout is available here.
*Click on each applicable exercise name for a full pop-out video demo.
Protocol: 3 sets — 45 reps + 45 seconds/side
Target Muscle(s): Obliques, Serratus, Lower Abs
- (1) Do 45 bicycle crunches. Squeeze your core and tap your elbow to your opposite knee during each rep.
- (2) Immediately hold a side plank for 45 seconds. Keep your core tight and your body in a straight line. Repeat for the opposite side.
Protocol: 3 sets — 40 reps
Target Muscle(s): Obliques, Serratus, Transverse Abdominis
- (1) Grab a weight, sit on the floor, and balance on your butt. Bend your knees, raise your torso, and form a V with your body. That’s your starting position.
- (2) Squeeze your abs, contract your obliques, and rotate your arms to the left. Tap the floor and quickly rotate across to the right side.
- (3) Stay balanced and continue to repeat for 40 total reps.
As they get easier, up the difficulty with a heavier weight or medicine ball.
3. 1-Arm Planks
Protocol: 3 sets — 6 reps x 20 seconds
Target Muscle(s): Transverse Abdominis, Obliques, Serratus
- (1) Assume a plank position and stretch one arm straight out in front of your face.
- (2) Tighten your core, keep your back STRAIGHT (no leaning to one side), and SQUEEZE the contraction for 20 seconds.
- (3) Alternate and repeat for the other side. Complete 4 holds per set (2 per side).
Protocol: 3 sets — 15 reps/side
Target Muscles: Obliques, Serratus, Rectus Abdominis
- (1) Lie on the right side of your butt and anchor your body with your right arm. Keep your forearm pressed against the floor for support.
- (2) Squeeze your obliques and simultaneously raise your legs and upper body off the floor, so that your left elbow points towards your feet.
- (3) Hold the contraction for 1 second and the top and lower back down. Do 15 reps per side.
If it’s too hard at first, change the movement by bending your knees and bringing them in towards your elbow (instead of keeping your legs straight).
Protocol: 3 sets — 15 reps per side
Target Muscle(s): Rectus Abdominis, Obliques, Serratus
- (1) Set-up a cable stack with a rope attachment. Sit on your knees (your weight should be in your butt) and bring the rope down by your ears.
- (2) Crunch down and bring your elbows in towards the left side of your body, all the way to the floor. SQUEEZE your abs at the bottom.
- (3) Slowly release all the way back up to a full extension.
- (4) Do 15 reps to the left and then repeat for the right side.
Your abs drive the movement — not your arms, back or shoulders. Initiate the movement with your core.
Protocol: 2 sets — 15 reps/side
Target Muscle(s): Obliques
- (1) Set-up a cable stack with a handle attachment just below chest height (lower than pictured). Grab the handle, take a few steps away from the stack (it should be directly on your right), and pull it straight out in front of your body — that’s your starting position.
- (2) Sit back into your butt, tighten your core, and powerfully pull the handle across your body, as if you’re swinging a baseball bat.
- (3) Hold for 1 second and slowly release all the way back around. Repeat.
ELLO ELLO I'm Bryan DiSanto.
I'm the Founder & Editor-in-Chief of Lean It UP
, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid
, and all-around fitness junkie.
I also contribute to Men's Health Magazine
When I'm not working on my abs (or somebody else’s), whipping up avocado roses
and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.
Come be friends with me on Instagram (@BRYDISANTO)
& Snapchat (BRYDISANTO)
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