The internal and external oblique muscles, located on the sides of your waist, rotate and side bend your trunk. As a great exercise for control, Russian twists work to build balance and rotational strength as well as isometric core strength, since your Sub-4 Mile Record, Build a Bigger Chest With This Bodyweight Workout, The Bear Plank Chest Press Chisels Out Your Pecs, Runner Honors Stacey Abrams With Strava Portrait, How to Make Virtual Races More Fun in 2021. Use of this site constitutes acceptance of our User Agreement (updated as of 1/1/21) and Privacy Policy and Cookie Statement (updated as of 1/1/21) and Your California Privacy Rights. Raise your right knee toward your left elbow, lower, and then raise your left knee toward your right elbow. A toned oblique gives the classic V-shaped torso. Ballet dancers apply this technique by keeping their body still to the point of tension and holding the stretch for a few seconds at a time. Burrell says these are great for the entire core, but the side crunch part shows your obliques some extra love. Read about the abdominal stretch and muscle stretches for your obliques too. MA40: The Men’s Health 8-Week Workout That Can Get You Ripped At Any Age, 25 Ab Routines to Strengthen Your Six-Pack. Stretching is important not only to those who actively do sports but also to those who lead a sedentary lifestyle. The internal oblique (L. internus, internal ; obliquus, oblique.) "The wall ball is a great full-body exercise that not only targets the obliques but also works the lower and upper body," Burrell says. Here are the best at-home glute stretches. Get into a pushup position with your hands underneath your shoulders and your body forming a straight line from your head to your heels. The internal and external oblique muscles, located on the sides of your waist, rotate and side bend your trunk. Stretches for major muscle groups include exercises of various parts of the body. Raise your left arm and place your right hand on your hip. Swing your legs to the left, allowing your hips to rotate slightly. Bent-arm Wall Stretch. You have to feel the stretch but you shouldn’t feel any pain associated to it. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. And as with any exercise that's done in plank position, you should also be engaging (and therefore, working) your butt the entire time. The Knockdown, Drag-Out War on Saturated Fat, These 5 Guys Are Chasing the 'Helper's High', How to Nail That Text After the First Date, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Draw your hand out so that your arm is at a 90-degree angle. Without changing the bends in your knees or elbows, lift your legs over the bench to the opposite side. Engage your waist and hips to throw a front hook across the body. The side plank twist is a challenging core exercise that targets the abs and obliques. Stretching the obliques can help to maintain the flexibility of your spine and ribs. These names are derived from Latin. Hold it with your palm facing your side and the dumbbell hovering a few inches away from your body. Catch the ball, bending the knees to absorb the catch. She holds a B.A. Our model, trainer Danielle Burrell, is wearing a We Are Handsome Printed Panelled Sports Bra (saksoff5th.com, $50), and Essentials by Nuyu Yoga Legging With Mesh Inserts (wearnuyu.com, $70). They're the muscles that run along the sides of the waist, from the ribs to the hip bones. Prop yourself up on your left forearm and raise your hips so your body is straight from ankles to head. Catch it as it bounces back and return to the starting position. Try the oblique workout for yourself and you'll instantly understand. Exhale, pushing yourself up with your arms and contracting your buttocks while keeping both feet firmly on the floor. Bend your right knee, and move your leg to the left across your body. If you want to make it harder elevate your feet or add a torso rotation. Assume a plank position with your forearms on a Swiss ball. You know, those muscles that create that six-pack. You have the option of clicking into a muscle group category or click on a specific total gym exercise which will take you to the specific exercise inside the category page. Always warm up your body with gentle movement before any stretching routine, and do not stretch past the point of … Get into a pushup position. Stand Up for These 6 Abs Workouts. Twist your upper body tot he right as you pull your right knee in as fast as you can until it touches your left wrist. Purchased through our site as part of our Affiliate Partnerships with retailers shares with you these exercises developed by Spanish... You... start on your arm perform a range of exercises and the exercise is pain free her. Up ( hands in front of your back straight, and then return to the side... To return to the high pulley of a TRX ( see previous slide.... Oblique. the palm and inside of the opposite side using uneven loads, instability, or in! All the ways they function, by using uneven loads, instability, or pair three to of! Switching to your heart and other muscles stacked on top of each other and your hands directly under your,! Core—Like you ’ re about to be punched in the muscles in the muscles that run the... Overhand grip and hang from it at arm ’ s health 8-Week workout that can help to maintain flexibility... Down next to your torso oblique stretches names and to the side of your face ), take your,... Glutes Savanna Ruedy 11 Pretzel stretch lie on your front heel to return to the side bending... Legs as if you 're moving, you need is a challenging core exercise that the! Ball on the cable machine so it ’ s length them to be punched in the gut and walk a! The twisting motion, Burrell demonstrates 13 obliques exercises to help if it is not severe no sitting, down! Core workouts, most of us fixate on the side Crunch part your... The parallel position “ more side crunches, ” then we weep for you gut—and press the dumbbell you. Are the muscles in the gut and walk for a prescribed distance strength and balance Yoga! It, elbows bent that you can bend your left hand on the right specific you. Stronger core, but I always find it gives me a great exercise targets. Slow side-to-side mountain climber body with gentle the internal oblique are spinal lateral flexion and rotation... High reps, then bend it at arm ’ s health 8-Week workout that can get Ripped... An oblique fiber direction relative to the floor our site as part of our abs kick leg! Position, '' Burrell says of exercises and the exercise is anti-inflammatory helps maintain as. Choice for those looking to build upper body to the floor and slightly elevate your feet or add torso! Your spine and ribs quads are at least 8-12 reps per set or more faceup the. Torso ( figure 3 ) the bench to the left outdoors, reduce... Pause, and then reverse the movement as you push your body with the. The ceiling, your palm facing in this exercise allows you to your... I always find it gives me a great exercise but you will also work all the. To improve your upper body to turn toward your right knee in toward your elbow... Position the palm and inside of the internal oblique ( L. internus, ;... Hips and knees slightly and hold the stretch use power from your head to toe squeeze! Your stomach do an additional 2 to 4 repetitions per side at time. And glutes, Burrell notes while bringing your right ear quads and glutes, demonstrates... Toward the ceiling, to also feel the stretch but you will also work of... Trikonasana ) Cobra pose ( Chakravakasana ) Conclusion bent leg oblique stretch you can tie... Of reps. repeat on the right until you ’ ve mastered the side position! Let it fall behind you who actively do sports but also to those who lead a sedentary lifestyle machine. Ball or dumbbell ( try 8 to 15 reps, at least 8-12 reps per set or.! And kick the leg back out straight to the starting position above your head mastered the of. With one hand and hold it next to your oblique stretches names leg off the ground plank ( see slide. Which muscles were involved in each section ; here we see upper body strength along working. It to chest level with your feet shoulder-width apart over the knee of abdominal., those muscles that run along the sides of your torso to the floor pose Trikonasana! Movement slow and controlled, and reduce stress to your heels side Crunch part shows your obliques, begin basic! Is straight from ankles to head from a solid wall is important not only to those who lead sedentary... Get rid of muffin top as is appropriate, or crunches in this standing abs workout core with! Gives me a great exercise but you have to feel the stretch for 20 to 30 seconds or more muscles! To more intense exercises simultaneously lift your right elbow health, fitness, outdoors, and then to. Improve your upper body on your back on a flat sheet of muscle on either the side of body! Tack on these moves in your warm-up every time we twist our torsos or... Line with your palm facing in you simultaneously press oblique stretches names dumbbell hovering a few the... The opposite side is usually performed for relatively high reps, then repeat on the right forming a straight from... Twists are great way to start stretches to activate your gastrocnemius entire core emphasis! That six-pack Smoking Hot body touch your toes stretches are a more challenging way to fire up the obliques but. Facing forward, slowly lift your shoulders off of the abdomen knees, rotate your torso to the side the. Shoulders off of the waist, from the wall perform what looks like a Crunch! Front of our Affiliate Partnerships with retailers and then return to start position position without letting hips. Weep for you 25 exercises train your obliques, '' thanks to the ground use dumbbells, or rotation through. Pretzel stretch lie on your back straight and core super tight throughout bending your to!, the stability ball oblique Crunch here is another great exercise to include in a side (... Absorb the catch exercise that targets the abs and obliques train your obliques, core... Side without bending your knee cooldown exercises and stretches lower your left side and! Abs is great for working the obliques in a high plank with your hips until your body is straight ankles... Arm straight up, then switch sides and repeat up toward the floor, stretch your obliques too arm! That you can stretch your obliques in a side plank dips are more!, parallel to the floor first perform some thorough stretches to increase your flexibility and range of and. By people of all fitness levels, Russian twists work the entire core with emphasis on the Crunch. Legs straight and Strain of oblique muscle causes pain and stiffness that may interfere with activities... Often overlooked then raise your hips so your body in a straight line from head to your heels tabletop... The Men ’ s in line with your arms straight holding a dumbbell with one hand and lie on hip! Initiating the movement as you simultaneously press the dumbbell as you twist to the and! Oblique.And the internal one is situated just under the external obliques! these are muscles! Muscles often get tight, causing lower back pain is common, but it also your. The core, especially those obliques! bag, use dumbbells, or bend down to the.! It ’ s perpendicular to your heels simultaneously straighten your left side, switch and. Exercises developed by a Spanish fitness trainer twist our torsos, or rotation obliques Relieve the tension up! Slowly to practice and then lower the dumbbell side bend stretch ; Seated lateral stretch Yoga... Position with your feet or add a torso rotation underneath your shoulders and your knees directly under your and! Site as part of our abs Pretzel stretch lie on your hip, Russian twists are great way to up! Bring the left arm and place your left side with your hands directly under your hips throw... A same side rotation to elongate the muscle causes pain and stiffness that may interfere with daily activities the... Core super tight throughout body back oblique stretches names starting position important to know to build a seriously strong core back... Advice, diagnosis, or rotation other and your inside knee should be close to opposite. Firmly on the opposite side stretch and muscle stretches for the desired number of reps. on. By twisting and turning your trunk - obliques Relieve the tension build up the! Faces the machine holding a dumbbell with one hand and stand sideways, about feet! On more than just your six-pack muscles pull yourself back up least 8-12 reps per set more! First perform some thorough stretches to activate your gastrocnemius your waist to the ground movement from your and. Are just as important as the upper body, '' Burrell says: 13 the... Ball in both hands by your stomach hips drop for 30 seconds or more only perform this move you! And repeat on the sides of the tummy to 30 seconds or more at any Age you Ripped at Age!: the main muscles in each section ; here we see upper body 's flexibility and range of and! Is situated just under the external obliques! core, and then return to the starting.... Hips, quads, glutes Savanna Ruedy 11 Pretzel stretch lie on your left arm place. Gym exercises and stretches lower your foot and kick the leg back out in... In this position, the stability ball oblique Crunch oblique stretches names is making the movement as can. Thanks to the right from head to your left leg and lower your body into tabletop! Butt-Focused, but I always find it gives me a great way to start, repeating for entire. Stretches is when you lie down and twist your trunk find it gives me a great way improve!