Some oblique training ideas?

[Timy7]

So I need some ideas to train the obliques more.

I used to do dumbbell side bends alot and they served me well, but currently no weights. Im also trying to keep my workouts strictly gymnastic based.

I dont have swedish bars so flag work is out for the most part. Also lying hip swings are descent, but I have to do 20-30 to barely feel it, and I dont have additional weight(ankle or otherwise) to make them more difficult.

So tell me guys and gals, what are your go to oblique exercises?

[John Sapinoso]

These should keep you busy for a while.

Hanging oblique twists:

hang from a bar with legs in a tuck, while maintaining a [degrees]90[/degrees] tuck throughout, squeeze obliques until shins are parallel to floor.

Oblique ups:

On one elbow and feet support yourself on your side, squeeze bottom oblique to raise hips as high as possible, slowly lower and repeat.

Oblique rocks:

Pendulum swings utilizing a side arch position and top hand touching the floor.

Oblique fishes:

SImilar to above, but starting form flat on side proceed to side arch, lower and repeat.

[jl5555]

I don't do any dynamic oblique training just stick to the isometric basic of side plank. For a non-dynamic guy such as myself the side plank fits the bill. Simple, easy to do anywhere. I'm at the point now where 1 minute on each side is easy to perform. Things to keep in mind:

• [*:1l6cbt0x]Abs tensed and contracted at all times.
  [*:1l6cbt0x]Pelvis tilted back (ie: flat back, stomach in, butt rotated back and down towards ankles)
  [*:1l6cbt0x]Root lock engaged (this is a yoga term, but a helpful concept. It basically means tensed muscles in the core. More easily done than explained...)
  [*:1l6cbt0x]Build up your time to at least one minute on each side and build to two minutes. Harder than you think...
  [*:1l6cbt0x]At a more advanced stage raise and hold the upper leg parallel to the floor.
  [*:1l6cbt0x]Do it everyday.

[Neal Winkler]

Air babies will KILL you obliques.

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