Logan Steele
The oblique muscles are important for stabilising the pelvis and torso. If they are weak, it can lead to an anteriorly tilted pelvis, which can cause back pain. The obliques can be strengthened through a variety of exercises, including side bending, rotation, and trunk flexion. This article will explore some of the best exercises for activating the oblique muscles and improving core strength.
| Characteristics | Values |
|---|---|
| Exercises to activate oblique muscles | Side bridge, side crunch, Russian twists, windshield wipers, sit-ups, pelvic tilt |
| Oblique muscles stabilise the pelvis | If they are weak, it could lead to an anteriorly tilted pelvis, which can contribute to back pain |
| Mind-to-muscle connection | The stronger the mind-to-muscle connection is, the more in sync your movements will be as you activate the obliques and the entire core |
| Oblique muscle fibres | External oblique and internal oblique – not upper and lower like the fibres in the central rectus abdominis muscle, also known as the “six-pack” muscle |
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What You'll Learn
Side bridges
To activate your oblique muscles, you can try the side bridge exercise. This trains your oblique muscles as a dynamic stabiliser. To do this, begin in an upright position with your forearm down on the ground and your feet elevated on a chair or stable surface. The key is to activate the obliques that are nearest to the floor. This will allow you to achieve a sturdy pillar-like stability from your head to your toes.
You can also try other exercises such as side bending, rotation, and trunk flexion (which include exercises such as sit-ups). These exercises can help strengthen your oblique muscles and improve your overall core stability.
Additionally, you can target your internal and external oblique muscles with specific exercises. For example, Russian Twists are an amazing exercise for the obliques and overall core. The internal and external obliques work in tandem during good oblique workouts to create rotation while also controlling it.
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Russian twists
To perform a Russian twist, sit on the floor with your knees bent and your feet lifted slightly off the ground. Lean back so that your torso is at a 45-degree angle to the floor, and lift your feet so that your shins are parallel to the floor. Clasp your hands together in front of your chest, then slowly twist your torso from side to side, touching the floor with your hands on each side.
It is important to maintain good form throughout the exercise to ensure that you are targeting the correct muscles and avoiding injury. Keep your back straight and your core engaged throughout the movement. Focus on controlling the rotation of your torso with your obliques.
In addition to Russian twists, there are several other exercises that can help to activate the oblique muscles. These include side bending, rotation, and trunk flexion (such as sit-ups), as well as exercises that train the obliques as dynamic stabilisers, like the side bridge.
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Pelvic tilts
The oblique muscles are important for stabilising the pelvis. If they are weak, it can lead to an anteriorly tilted pelvis, which can contribute to back pain. By strengthening your oblique muscles with exercises like pelvic tilts, you can help prevent this issue and improve your overall core stability.
There are two types of oblique muscle fibres: external oblique and internal oblique. Both types work together during oblique workouts to create and control rotation. The internal obliques, in particular, assist with rotation and play a crucial role in maintaining core stability.
To further activate your oblique muscles, you can try exercises such as side bending, rotation, trunk flexion (including sit-ups), Russian Twists, and Windshield Wipers. These exercises will help strengthen your oblique muscles and improve your overall core strength and stability. Remember, the stronger the mind-to-muscle connection, the more in sync your movements will be as you activate your obliques.
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Side crunches
Unlike the side crunch, the side bridge is going to train your oblique muscles as a dynamic stabiliser. In other words, you are going to remain in a static position while engaging the obliques to stabilise your torso. The key is to activate the obliques that are nearest to the floor. This will allow you to achieve a sturdy pillar-like stability from your head to your toes.
To begin the exercise, get into an upright position with your forearm down on the ground and your feet elevated on a chair or stable surface. Unlike the external muscles, the internal obliques run parallel and also assist with rotation. They can be activated through moves like Russian Twists, which is an amazing exercise for the obliques and overall core. The internal and external obliques work in tandem during good oblique workouts to create rotation while also controlling it.
The oblique muscles stabilise the pelvis, so if they are weak, it could lead to an anteriorly tilted pelvis, which can contribute to back pain. The obliques can be strengthened through a variety of activities and motions such as side bending, rotation, and trunk flexion (which include exercises such as sit-ups). Since they tend to be active in almost all motions, it is very easy to incorporate obliques into any exercise being performed.
The oblique muscle fibres are external oblique and internal oblique – not upper and lower like the fibres in the central rectus abdominis muscle, also known as the “six-pack” muscle.
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Windshield wipers
The oblique muscles stabilise the pelvis, so if they are weak, it can lead to an anteriorly tilted pelvis, which can contribute to back pain. The oblique muscles can be strengthened through a variety of activities and motions such as side bending, rotation, and trunk flexion (which include exercises such as sit-ups).
One exercise that can help activate the oblique muscles is the 'windshield wiper'. This exercise targets the external obliques, which go into overdrive to maintain the leg positions. The internal obliques are deeper muscles that sit beneath and are often overshadowed by the external obliques, but they play just as big of a role. They can be activated through moves like Russian Twists, which is an amazing exercise for the obliques and overall core.
To perform the windshield wiper exercise, lie on your back with your legs straight up in the air. Then, slowly lower your legs to one side, keeping them straight, until they are hovering just above the floor. Bring your legs back up to the starting position and repeat on the other side.
It is important to note that the stronger the mind-to-muscle connection is, the more in sync your movements will be as you activate the obliques and the entire core. This means that focusing on engaging the oblique muscles during the windshield wiper exercise will make the exercise more effective.
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Frequently asked questions
Exercises such as side crunches, side bridges, windshield wipers, Russian twists, sit-ups, and pelvic tilts are all great ways to activate your oblique muscles.
The oblique muscles are the muscles that stabilise the pelvis. They are made up of the external oblique and internal oblique.
Start in an upright position with your forearm down on the ground and your feet elevated on a chair or stable surface. The key is to activate the obliques that are nearest to the floor.
Activating your oblique muscles can help to prevent back pain and improve your overall core strength.
The stronger the mind-to-muscle connection is, the more in sync your movements will be as you activate your oblique muscles. You should feel the activation in your torso.
