14 Abdominal oblique muscle exercises to increase upper body strength and endurance

Abdominal oblique muscles, which are a group of muscles in the upper body and form the areas around the abdomen and sides, are an important part of the central muscles, and their strengthening It is important to increase the stability of the body, protect the spine, reduce back pain and increase the speed of recovery and reduce the possibility of injury.

BingMag.com 14 Abdominal oblique muscle exercises to increase upper body strength and endurance

Abdominal oblique muscles, which are a group of muscles in the upper body and form the areas around the abdomen and sides, are an important part of the central muscles, and their strengthening It is important to increase the stability of the body, protect the spine, reduce back pain and increase the speed of recovery and reduce the possibility of injury.

These muscles include two external and internal parts, each of which plays an important role in upper body movement. You should strengthen these muscles with the help of proper sports exercises to increase the strength and endurance of the upper body.

In this article, we want to introduce these exercises. Stay with us as we explore 14 good exercises to strengthen the oblique muscles.

Why should you strengthen the oblique muscles?

BingMag.com 14 Abdominal oblique muscle exercises to increase upper body strength and endurance

Many people may do proper exercises for the rectus abdominis muscles known as the six pack and forget to strengthen the obliques altogether. In order to prevent muscle imbalance and also to maintain proper body posture, you should also do abdominal oblique muscle exercises.

Strengthening these muscles along with other central muscles will make you build stronger muscles and body strength and endurance. increase You will also prevent problems such as muscle imbalance, decrease in sports performance and body coordination and minimize the possibility of injury. So be sure to add the following 14 exercises to your schedule.

  • Why and how should you engage your core muscles in exercise?

1. Leg curls from the side

BingMag.com 14 Abdominal oblique muscle exercises to increase upper body strength and endurance

For this exercise you need a towel or slippery object. First, get into a plank position and place your palms on the floor. Now cross the left and right toes on the towel and keep the heels up. Then turn the lower body to the right, bend the knees and try to pull the towel towards the front of the head. give Do this slowly and move the legs back again. Repeat this exercise for one minute, then do the same for the left side of the body.

2. Lateral Rotational Plank

BingMag.com 14 Abdominal oblique muscle exercises to increase upper body strength and endurance

First sit on the floor and on your side. Stretch the legs; You can put one foot on top of the other or in front of it. Place the hand that is on the floor under you and bend its elbow. This elbow should be exactly under the shoulder. Now extend the other hand upwards. Then, while tightening your abs, raise your hips until your entire body is in a straight line. Keep your hips up and tighten your abs.

Now you need to roll forward. While turning, try to bend the hand you are holding up and bring it under your body. Stay in this position for a few seconds, then return to the starting position. Repeat this for 30 seconds and then do it for the other side of the body. Perform a total of 3 sets of 30 seconds for each side of the body.

3. Arm V-Up Exercise

BingMag.com 14 Abdominal oblique muscle exercises to increase upper body strength and endurance

Lie on your side and put your weight on your right hip. Extend the legs forward and keep the right arm on the ground next to the body.

Now extend the left arm up and simultaneously move this arm and legs up until your body Take the shape of the letter V. Be careful that the main pressure should be applied to the left side. Repeat this exercise slowly for 1 minute, then go to your right side and do the same thing.

4. Bird dog

BingMag.com 14 Abdominal oblique muscle exercises to increase upper body strength and endurance

To perform this exercise, first use a soft mat so as not to put pressure on your knees. Lie on the mat on all fours so that your body takes the shape of a table. Make sure your back is straight and your neck and spine are aligned.

While looking at the floor, raise and stretch your right arm and left leg at the same time. Keep your core muscles tight. Maintain this position for 3 to 5 seconds, then repeat this cycle for 1 minute and then go to the other hand and foot.

5. Cross Mountaineer Movement

BingMag.com 14 Abdominal oblique muscle exercises to increase upper body strength and endurance

The mountaineer movement is low intensity and is a good cardio exercise to strengthen the core muscles. To perform this movement, first put your hands and feet on the ground and spread them shoulder-width apart and get into a plank position. Now bring the right knee towards the left elbow and engage the abdominal obliques. Then, without pausing, move the legs and bring the left knee towards the right elbow. Remember to keep your shoulders and arms still and motionless while performing this movement.

Perform this exercise for 30 to 45 seconds intermittently.

6. Bike Crunch

BingMag.com 14 Abdominal oblique muscle exercises to increase upper body strength and endurance

Bike crunches should be done slowly. To perform this exercise, lie on the floor and bend your knees. Tighten the abdominal oblique muscles and lift the shoulder and head off the floor. At the same time, lift the legs and keep the knees bent until the legs are parallel to the floor. Turn your body slowly; so that the left elbow goes towards the right knee. As you rotate, extend the left leg forward.

Return to the starting position and do the same for the other arm and leg. Try to repeat this cycle alternately for both sides of the body for 30 seconds. Do a total of 3 sets of 30 seconds.

7. Russian twist

BingMag.com 14 Abdominal oblique muscle exercises to increase upper body strength and endurance

The Russian twist can be done by holding a weight to increase the pressure. If you are a beginner, it is better not to go to the weights. Over time and adapting to this movement, you can grab a weight, water bottle or other objects and increase the pressure on the body.

To perform this movement, sit on the floor, bend your knees and Place your feet flat on the floor. Tighten the abdominal and central oblique muscles and move the upper body slightly back so that it has an angle of 45 degrees with the ground. If you are not using weights, lock your palms together. If you have a weight, hold it in your hands and above your stomach.

Now, keeping your knees bent, lift your feet off the floor until only your hips are on the floor. In order not to disturb your balance, you can cross your feet on each other. Then turn your upper body to the right and bring your hands to the right side of your body. Then go to the left and repeat the same thing for 30 to 60 seconds.

8. Shoulder Touch

BingMag.com 14 Abdominal oblique muscle exercises to increase upper body strength and endurance

To perform this exercise, get into a Swedish swimming position, then raise your right arm. And touch your left shoulder. Slowly lower your hand and now touch the right shoulder with the left hand. Engage the central muscles and do this exercise for 3 sets of 45 seconds.

9. Side Plank

BingMag.com 14 Abdominal oblique muscle exercises to increase upper body strength and endurance

Depending on the ability and strength of the body, you can do the Side Plank with your hands or elbows. Do the ground. To perform this movement, lie on your side and look straight ahead, keep your legs straight so that they are in a straight line with your upper body. You can place the feet on top of each other, or one in front of the other.

Now keep your legs straight and lift your hips up. Only hands/elbows and toes should be on the floor. Hold this position for 30 seconds or up to a minute; If you have the ability, you can stay in this state longer. Then turn around and repeat on the other side of the body.

The good thing about this move is that you can modify it to fit your body. For example, you can place one knee on the floor and the other knee on it to reduce the stress on the body. You can also stretch one leg forward and the other leg behind it to maintain your balance better.

10. Plank from the side by raising and lowering the hips

BingMag.com 14 Abdominal oblique muscle exercises to increase upper body strength and endurance

With this exercise, you can strengthen the oblique abdominal muscles, hips and Engage and strengthen the shoulders. To perform this exercise, first get into the plank position from the side. Keep one hand on the floor and your legs extended and on top of each other.

Now slowly move the hips towards the floor, pause for a second and then raise it again. Repeat this 10 times for each side of the body and do 2 to 3 sets in total.

11. Lying cross-legged with leg extension

First lie on your back, straighten your left leg and keep your right leg bent. Put your arms behind you and slowly perform the sit-up exercise. By bending the upper body forward, try to bring the left elbow close to the right knee. Repeat this 10 to 15 times, then do the same cycle by moving your arms and legs.

12. Touching the heels from the side

BingMag.com 14 Abdominal oblique muscle exercises to increase upper body strength and endurance

To perform this exercise, lie on your back and keep your knees bent. . Place the soles of the feet flat on the ground and stretch the arms by the body.

Now by bending the upper body from the side, try to touch the heel of the right foot with the right hand and the heel of the left foot with the left hand. Be careful not to bend the upper body forward and the main pressure should be on the sides. Repeat this cycle alternately for both sides of the body for 1 minute.

13. Upper body rotation

To perform this exercise, you can sit on the floor or a bosu ball. Keep your back straight, engage your core muscles and keep your legs in front of your body with your knees bent.

Now stretch your arms up and rotate your upper body to the left and right. . This exercise is similar to the Russian twist, but you have to keep the body and arms straight and turn to the side. This cycle Repeat alternately for both sides of the body for 1 minute. 14. Plank from the side on the bosu ball

BingMag.com 14 Abdominal oblique muscle exercises to increase upper body strength and endurance

We explained how to perform the plank from the side. Now in this exercise you have to keep your forearm on the bosu ball and bend your knees.

Try to keep your hips up and straighten your spine. Hold this position for 1 minute by tightening your core and other lower and upper body muscles, then switch your body and do the same exercise on the other side.

Conclusion

The core muscles, known as the core of the body, include various muscles, including the following muscles.

  • The rectus abdominis muscle
  • The internal and external oblique muscles of the abdomen
  • transversus abdominis
  • pelvic diaphragm
  • diaphragm
  • spinal straighteners
  • thigh flexors

Many people may do the right exercises to strengthen the abdomen, but forget to strengthen the abdominal oblique muscles. Focus and engage the abdominal oblique muscles. Try to keep your exercise program varied and balanced with the help of these exercises and train all the central muscles equally to prevent muscle imbalances and injuries. Also, be aware of safety tips and be sure to consult a doctor to know your physical condition.

This article is only for education and information purposes. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

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