How to exercise the external oblique muscles?

Nowadays, girls pay the most attention to a boy's figure, so many people pay attention to exercising in this area in their daily life. In fact, most of what we talk about is boys' abdominal muscles. To say a boy has a good body is to look at the number of his abdominal muscles, but for us, the external oblique muscles are actually a better body shape, and they are difficult to train and require a lot of effort. So how do you train your external oblique muscles?

Exercises for the oblique abdominal muscles include hanging leg raises, hanging rotations, inverted rotations, weight pulley lateral bends, one-handed dumbbell lateral bends, half sit-ups, side-lying leg raises, etc. Among these exercises, I like to do exercises such as hanging leg raises, hanging twists, heavy hammer pulley lateral curls, and one-handed dumbbell lateral curls.

Training Method

I divided these 4 movements into 2 groups, 2 movements in a combination, and a combination consists of 1 basic movement and 1 isolation movement. The basic movements mainly use the lower limbs, while the isolated movements mainly use the upper limbs, that is, hanging leg raises and heavy hammer pulley lateral flexion are a group, and hanging rotations and one-handed dumbbell lateral flexion are a group. Only practice one combination each time you train, practice the first combination on the first day and the second combination on the second day. Practice basic movements first, then isolation movements. This training effect is great.

Sets and Reps

It is quite difficult to practice hanging leg raises and hanging twists at the beginning, so do not do too many sets. Start with 2 to 3 sets, from a small number to a large number, step by step, until you can complete more than 12 times in each set, then add one more set. The heavy hammer pulley lateral bend and the one-handed dumbbell lateral bend are easier to hold and can be done in 4 to 5 sets, more than 20 times.

Action essentials

1. Hanging Leg Lateral Raise:

Preparatory posture: Hold the horizontal bar with both hands, hang your body, put the assistance belt on your hands, and put your legs together or overlap your ankles.

Action process: When the lower limbs lift (swing) the leg to one side, the oblique abdominal muscles contract and exert force, pause for a moment, and then lift (swing) the leg to the other side.

Many people now pursue a good figure. In the gym, you can often see people exercising. The goal of these people is to keep their figure from getting deformed. Many people actually pursue the external oblique muscles. Although it may be a little difficult during the exercise, as long as we persist, we will reap rewards. Please remember the exercise methods introduced by the editor.