Exercises on the oblique muscles of the abdomen for men and women: (training program at home and in the gym) * Crossfit

Both guys and girls pay a lot of attention to pumping the abdominal muscles. In order for the press to look harmonious, it is necessary to systematically develop absolutely all muscle groups located in this part of the body, and not just straight and transverse ones. How to pump up the oblique abdominal muscles and what exercises are best for this - we will tell you in detail in this article.

Oblique muscle anatomy

The abdominal muscles are composed of several zones. In order for the press to be more aesthetic, the athlete needs to work it out in a comprehensive manner.

The oblique muscles help a person flex and rotate their torso. The anatomical features of this muscle group allow you to maintain a beautiful back posture and help shape the wasp female waist.

The structure of the muscle group

The oblique muscles of the press consist of an inner and outer region. The external oblique begins in the region of the V-XII ribs, and are attached near the inguinal ligament, the white line of the abdomen, the pubic tubercle and the crest.

The internal obliques originate from the inguinal ligament, iliac crest, and lumbosacral fascia. They are attached to the pubic crest, the white line of the abdomen and the cartilage of the IX-XII ribs.

Basic functions in the body

The oblique muscles of the abdomen allow anyone to perform a large number of movements. Their main function is to turn the chest to the side. Also, this muscle zone plays an active role in many physiological processes in the body. The oblique abdominal muscles are involved in the tension of the abdominal region. This process takes place during childbirth as well as during emptying.

A well-trained muscle allows you to perform various flexions in the lower back. You can tilt to the right and left, and also lift your pelvis forward. Regular exercise will help reduce stress on the spine and improve posture.

Benefits of training for oblique muscles

Pumping the abdominal press allows the athlete to increase strength in other basic exercises. Exercises on the oblique abdominal muscles are not only performed by bodybuilders and powerlifters. Often this area is also pumped by athletes (throwers of sports equipment), snowboarders, figure skaters, gymnasts, boxers, representatives of some team sports, and, of course, crossfitters.

However, do not forget that overly pumped oblique muscles visually make the waist wider... If you do not want this effect, you should not lean too heavily on this muscle group. 1-2 exercises per week is enough.

Common injuries

It is very important to perform all movements with the correct technique and also work at a slow pace. Before starting the session, you should warm up well. Warm up not only the oblique muscles, but also other parts of the body. Thus, you can avoid troubles and various injuries.

So, what kind of injury can be caused by improper exercise technique? Let's consider the most common problems, their causes and symptoms:

The most common injury is sprain. Athletes suffer similar damage during intense training. The structure of the muscle tissue can be compromised. In the event that you feel sharp pain in the area of the press, and it is unpleasant to bend the body, consult a doctor. In some cases, athletes suffer from bruising. Your body temperature may rise. The length of the recovery process depends entirely on the severity of the injury.
Regular aching pain can occur if you exercise too often and too much. The athlete should rest well between workouts in order to avoid the effect of overtraining. No need to pump the press daily.
Pain in the abdomen does not always arise due to errors in the technique of performance. You could have been simply blown out. Be sure to see a doctor if the problem cannot be solved on your own by reducing the frequency, intensity of training and reducing the load. An experienced specialist will be able to make the correct diagnosis and prescribe treatment.

Exercises on the oblique muscles of the abdomen in the gym

And now let's move on from theory to practice and consider the most effective ways to build oblique abdominal muscles. To do this, you must create a training program that will suit your individual characteristics.

The oblique abdominal muscles are a fairly large muscle area. She receives a load not only during lateral twisting. Other popular basic exercises will also positively influence the development of this target muscle group.

Obliques are usually trained in conjunction with the rectus abdominis muscle. In this case, the best option would be to do 2-3 exercises on a straight line and 1-2 on obliques.... In the gym, athletes work with special sports equipment. You may need barbell pancakes, fitball, and dumbbells.

Side crunches on the crossover

This exercise is performed using a block simulator or a crossover:

Grasp the rope handle that should be attached to the top block.
Kneel down with your back to the block.
Pull in your stomach, tighten your abs.
Exhale - bend your torso to the side, only oblique muscles should participate in the work.
In the lower phase of the movement, you need to linger for a couple of seconds and strain your abs as much as possible.
Inhale - return to the starting position under control.

Move only with the abdominal muscles, do not bend over due to the efforts of the back. Don't move back and forth. Work smoothly, without jerking. You should do 10-15 reps per set. The number of approaches depends on the goals of the training process.

Turns on the block ("lumberjack")

This movement is also performed on a block trainer or crossover. In addition to the oblique muscles of the abdomen, the transverse and straight sections receive the load. The technique is as follows:

Stand firmly on your feet sideways to the block, straighten your back.
Turn around and grasp the rope handle with both hands. Do not bend them at the elbow joint.
Turn the body to the side and bend over, while you need to firmly hold the handle and pull it towards the thigh farthest from the block. Don't hunch your back.
Return to starting position.
After completing 10-15 repetitions, stand on the other side of the machine and repeat.

Keep your arms straight throughout the exercise, they should not be bent. Also, do not move with jerky movements. The legs should be in a static position.

Body turns on the fitball

Fitball is a special sports equipment that has the shape of a regular ball. It is very resilient and also quite large (diameter - about 65 centimeters). Such turns of the body allow you to perfectly work out the lateral muscles of the press.

Lie with your back on the fitball, the gluteal zone should also be located on the ball.
Spread your feet on the floor, lean firmly on them.
Put your hands together behind your head. Alternatively, you can alternately stretch with one hand to the opposite leg, leaving the other behind your head.
Tighten your abdominal muscles and gently rotate to the right side, and then return to the starting position.
Turn to the left. The lower back should not come off the ball.

Very often, experienced athletes are engaged with weights. You can pick up a pancake from a barbell or dumbbell. Hold them firmly with both hands. The number of repetitions is the same.

Lower block slopes

This exercise should be done with the lower block:

Stand firmly on your feet sideways to the block, straighten your back.
Take one hand on the special handle that should be attached to the bottom block. You can put the other hand behind your head or rest on the side.
Perform torso bends in the opposite direction from the block.
Hold for a couple of seconds at the bottom of the movement.
Return to starting position.
After 12-15 repetitions, turn to the other side, and then continue to perform the movements.

This exercise should also be done without jerking. It is necessary to work at a slow pace.

Samson's Bends

Effective oblique abdominal exercises are often performed with fairly heavy dumbbells. The Samson Bend is one of the most popular of these moves. This sports element was invented by the Lithuanian strongman Alexander Zass. His stage name is Amazing Samson.

To complete the exercise, you will need a pair of dumbbells:

Stand up straight with your back straight. Feet shoulder width apart.
Take dumbbells, lift them over your head in any convenient way.
Slowly lower the body to the right side without bending your arms at the elbows.
Return to starting position.
Lean to the left and return to the PI.

Work very carefully. Beginners should take light dumbbells up to 10 kg. Make sure that the projectiles do not fall down. Here, 3 approaches will be enough, in which you need to do 10-12 repetitions.

Nuances of training for women

Most often, guys and girls who work out in the gym perform the same abdominal exercises. The structure of this muscle zone is identical in representatives of different sexes. Thus, any abdominal exercise available may be appropriate for women.

However, it should be noted that there are still several features of the training process for the fair sex:

You need to perform only those movements that do not cause any discomfort, pain and other unpleasant sensations (this is also true for men).
Girls should exercise without the help of heavy sports equipment. Strength work can lead to an increase in the waist, which is unlikely to be the effect you were seeking.
Do not strive for complex tasks, focus on simple exercises that will help to work the target muscle group in a comprehensive manner. Simple doesn't mean ineffective.
Women do not need to specifically focus on the movements that are designed to pump the lateral press - exercises on the rectus abdominis muscle will be quite enough.

Indoor program

How to build oblique abdominal muscles in the gym? There are two main options - to fully pump the press once a week (4-6 exercises) or at the end of each workout (3 times a week, 2-3 exercises). In the first version, 3-4 exercises will be on the rectus abdominis muscle and 1-2 on the oblique. In the second - 1-2 on the straight line and 1 on the oblique.

The approximate lesson plan in the first version may consist of the following exercises:

Exercise name	Abdominal muscles worked	The number of approaches and reps	A photo
Incline Bench Crunches	Straight	3x12-15
Hanging leg raises	Straight	3x10-15
Twisting in the simulator	Straight	3x12-15
Side crunches on the crossover	Oblique	3x12-15
Lower block slopes	Oblique	3x12-15

In the second case, you can alternate exercises, for example, in the first workout:

Exercise name	Abdominal muscles worked	The number of approaches and reps	A photo
Incline Bench Crunches	Straight	3x12-15
Hanging leg raises	Straight	3x10-15
"Lumberjack" on the block	Oblique	4x12-15

On the second:

Exercise name	Abdominal muscles worked	The number of approaches and reps	A photo
Twisting in the simulator	Straight	3x12-15
Reverse crunches on the bench	Straight	3x10-15
Body turns on the fitball	Oblique	3x12-15	© Mihai Blanaru - stock.adobe.com

And on the third:

Exercise name	Abdominal muscles worked	The number of approaches and reps	A photo
Elbow plank	Straight	3x60-90 sec	© Makatserchyk - stock.adobe.com
Hanging corner	Straight	3x60-90 sec	© Vasyl - stock.adobe.com
Side crunches on the crossover	Oblique	4x12-15

Home Workout Exercises

How to build oblique abdominal muscles at home? Very simple! The oblique exercises we suggest below can be done in almost any setting. In order to pump your abs well, you don't always need to buy an expensive fitness center membership. The main thing is to have patience and strive for the set goal.

Twisting with body turns

This movement is performed by all athletes who strive to work out the oblique abdominal muscles with high quality. Exercise allows you to well load the inner and outer oblique areas of the press.

The technique is as follows:

Lie on the floor. The legs must be bent at the knees.
Hands should be located at the back of the head, do not move them while performing twists. Elbows need to be spread apart.
Using the force of the press, lift the upper body from the surface. In this case, the lower back should be pressed throughout the entire approach.
Rotate your torso to the side, as if you were reaching with your left elbow towards your right leg.
Return to starting position.
Twist to the other side. You can also rest your ankle on the knee of the other leg and perform twists first on one side, and then change legs and perform on the other.

Work at a slow pace. During movement, you cannot pull your head with your hands. The number of repetitions is 12-15.

Side crunches

This exercise will help target the internal and external oblique muscles of the abdomen. It is very important to perform all movements technically correctly:

Lie on your side. The legs can be slightly bent at the knee joint.
The right hand (if you are lying on the right side) must be straightened forward and put on the floor, the left hand must be behind your head.
Using the efforts of the lateral press, lift your torso up.
Fix for a couple of seconds the position of the body at the top point of movement.
Return to starting position.
Do a few 12-15 repetitions of side crunches.
Roll over to the other side.

It is very important to keep your back straight without bending it. Work smoothly, without sudden jerks.

Lateral slopes

This exercise is often performed in the gym with dumbbells in hand. At the initial stage, it can be done without additional burden:

Stand firmly on the floor. Feet shoulder width apart.
Raise your hands up and hook into the lock. Or raise one hand up, and put the other on the waist (when changing the side of the tilt, the hands also change position).
Do not bend your back, tilt the body to the side.
Return to the starting position, the movements must be performed along the body in the same plane.
Do about 15 reps on each side.

For more experienced athletes, it is best to exercise with weights. At home, you can use a regular backpack. You need to put books in your bag, and then take it in your hand.

Lying on your side leg raises

This movement will help develop not only your lateral abs, but also your gluteal zone and outer thigh. Recommended for girls.

Lie on your side. The lower arm must be straightened towards the head, and the other must be bent at the elbow joint. Place it in the chest area.
Bring your legs together and then raise them as high as possible. You can also raise your core to accentuate your obliques.
Lower your legs and body down. Do it smoothly, do not relax your abdominal muscles.
Do about 10-12 reps and then roll onto the other side.

You can work without the help of special weights.

Hanging pelvic turns

To make turns in the hang, you need a horizontal bar:

Jump onto the bar. Bend your knees.
Lift your knees up, while it is necessary to deflect them alternately to different sides. Try to do this with your abs, not your legs.
At the top of the movement, fix the position of the legs for a second.
Perform several turns of the pelvis in the hang in a row.

A more difficult option would be to lift up not your knees, but straightened legs.

V-turns

This exercise is quite difficult, it is best to put it first in oblique training. The technique is as follows:

Lie on your back. Straighten up.
Lift both your torso and your legs in sync. The support is on the buttocks.Legs can be bent slightly if you find it difficult to keep them straight
At the top of the movement, turn the body to the side.
Return to starting position.
Make a lift and turn the other way.

Work smoothly. Most often, athletes perform 8-12 V-turns on each side. During the exercise, you can work only with your own weight or use weights. It doesn't have to be weights or dumbbells - you can even take a regular bottle of water in your hands.

Home workout program

At home, the principles of building a program do not differ from training in the gym. Only the exercises change.

Program for training the press once a week:

Exercise name	Abdominal muscles worked	The number of approaches and reps	A photo
Straight crunches on the floor	Straight	3x12-15
Reverse crunches on the floor	Straight	3x10-15	© artinspiring - stock.adobe.com
Twisting with raised legs	Straight	3x10-15	© chika_milan - stock.adobe.com
V-turns	Oblique	3x8-12	© Bojan - stock.adobe.com
Lateral slopes	Oblique	3x12-15	© Africa Studio - stock.adobe.com

Program for three days. First workout:

Exercise name	Abdominal muscles worked	The number of approaches and reps	A photo
Situp	Straight	3x10-15
Running in a lying position	Straight	3x10-15	© logo3in1 - stock.adobe.com
Side crunches	Oblique	4x12-15

Second:

Exercise name	Abdominal muscles worked	The number of approaches and reps	A photo
Crunches on the floor	Straight	3x12-15
Reverse crunches on the floor	Straight	3x10-15	© artinspiring - stock.adobe.com
Side leg raises	Oblique	3x12-15	© Mihai Blanaru - stock.adobe.com

Third:

Exercise name	Abdominal muscles worked	The number of approaches and reps	A photo
Elbow plank	Straight	3x60-90 sec	© Makatserchyk - stock.adobe.com
Rolling on a press roller	Straight	3x10-12	© splitov27 - stock.adobe.com
Hanging pelvic turns	Oblique	3x10-15	© Fxquadro - stock.adobe.com

Useful Tips

In order to achieve the desired result, it is not enough for an athlete to just train the abs. If you are overweight, exercise like this won't help you burn fat... You need to eat right. Create a calorie deficit, eat more protein and fewer simple carbs. Only with the right diet can you see the cherished cubes.