When summer arrives it's time to reveal your toned figure and show it off with pride. While it is important to play sports all year round, there is something special about this season that ignites the desire to show off your physique. If your goal is to get those coveted oblique abdominal muscles and create that desirable 'V' shape, it is essential to incorporate the most effective exercises into your fitness routine.
In this article we are going to tell you what are the best exercises to define oblique abs.
How to get oblique abs
Defining and toning your abs is a challenging task as it requires a multi-faceted approach. Achieving the coveted "tablet" look requires a combination of a nutritious diet, consistent training, and a focus on both cardiovascular and strength exercises. However, the task becomes even more complex when the goal is not just to show off the standard abs, but also accentuate the oblique area and emphasize the coveted "V" shape.
When it comes to stabilizing the trunk during rotation and lateral flexion movements, the obliques play a crucial role. To work this area of the abdomen it is important to incorporate specific exercises into our fitness routines. Be sure to pay close attention to the following abdominal exercises and proudly show off your well-toned obliques this summer.
The best exercises to mark oblique abdominals
Front iron
The front plank is an essential exercise that offers comprehensive and adaptable benefits. Targets multiple muscle groups, including the chest, arms, abdomen, back, and glutes. Additionally, it offers ample opportunities to modify and concentrate efforts in particular areas. Consequently, regardless of one's fitness goals, The inclusion of a front iron is almost mandatory.
Maintain a rigid posture while lying on the floor, supporting yourself with your feet and arms, resembling a perfectly straight board. Find comfort resting on your outstretched arms or on your forearms if your wrists are uncomfortable. To avoid damage to your back, it is essential to activate your abdominal muscles and tense your glutes.
Pyramid plank
We start in a front plank position and raising your glutes toward the ceiling, creating a pyramid shape with your body. Gradually return to the starting position while exercising your abdominal muscles. Remember to keep your back straight throughout the movement, whether you are ascending or descending.
Side plate with rotation
To perform the side plank with rotation, start by assuming a side plank position on your forearm. From there, turn your torso towards the side you are leaning on and, at the same time, pass your upper arm under your body. Finally, return to the original straight position.
From front plank to side plank
Transitioning seamlessly from a front plank, whether on the hand or forearm, to a side plank is a simple but high-impact exercise. By alternating between both sides, you can maximize the effectiveness of this move.
Side plank compared
Performing a side plank, extend your upper leg straight and kick forward while simultaneously extending your arm toward the ball of your foot at chest level. Keep your back straight and engage your abdominal muscles to protect your lower back from any potential damage.
leg raises
To perform lateral leg raises, start in a plank-like position, but with your supporting leg bent back at the knee. From here, Raise and lower your upper leg, making sure it remains straight and fully extended. Throughout the exercise, keep your trunk straight by activating your abdominal muscles.
Leg and pelvis elevation
To elevate your legs and pelvis, start by lying on your back. At the same time, he raises both legs, bending them towards the ceiling, and also raises his pelvis. YesOnly the back, shoulders, arms and head should remain in contact with the ground. Remember to start the lifting movement from your abdomen to avoid any potential damage to your back or neck. For added help, you can apply pressure with your arms against the ground to generate momentum.
Side plate
In this variation, we will perform the plank exercise in a lateral position. Start by lying on your side, supporting your body with the side of your foot and your arm or forearm extended. Keep your body in a straight line, maintaining a vertical position. It is important to engage the abdominal muscles and glutes throughout the exercise. Remember to switch sides and try to spend the same amount of time on each side to ensure a balanced workout. The hand on the opposite side of your bent position can be placed straight across your body, bent at the hip, or raised toward the ceiling to help maintain balance.
Vertical scissors
To perform the vertical scissors exercise, start by lying on your back with proper back support on the floor. Extend your legs directly toward the ceiling. Proceed to raise one leg at a time towards the ceiling, alternating between them, making sure that the opposite leg does not touch the floor. The movement resembles the action of opening and closing a pair of scissors, which is why this exercise is aptly called vertical scissors.
criss-cross
Get into a supine position, with your hands placed behind your head and your legs raised and bent at a 90-degree angle. Perform a sequential movement in which you bring your knee toward the elbow on the opposite side, thus flexing your torso. It is crucial to maintain an engaged abdominal region and ensure that the head rotates simultaneously with the rest of the torso to avoid any strain on the neck.
Leg Shrug
Perform leg shrugs by sitting with your arms resting behind your back and your legs bent in the air. Alternate between bringing your legs up to your chest and extending them. Make sure to activate your abdominal muscles and avoid straining your neck.
Side crunches
To perform side crunches, start by lying on your side with your legs slightly bent and your arms crossed at chest level. Next, Lift and contract your torso as if you were trying to reach your knees with the top of your elbow.
Hip Raise Side Plank
This move involves raising your hips toward the ceiling and then returning to a neutral position, rather than maintaining a static position. Make sure to engage and tense your abdomen throughout the exercise
farmer's walk
Engage your core and sculpt your abs with the farmer's walk, a versatile exercise that targets not only your abdominal muscles but also your back, legs, and arms. Start by standing tall and grabbing a pair of dumbbells, extending your arms out to the sides. As you move forward, maintain a straight posture, keeping your arms and back aligned and your chest elevated. Be sure to avoid any lateral movements and activate your core by contracting your abdominal muscles, ensuring a strong and upright spine throughout the exercise.
I hope that with this information you can learn more about the best exercises to define oblique abdominals.