Oblique Exercises

[TheHipHopBillGates]

hook me up with some good ones.

[joeyjoey]

Stick to anything with a twisting motion. Leaning side to side with weights and doing side-ups on the lower back machine will wind up making your obliques big and look fat.

[FAST]

I hold a 45 plate and do slow twists.......

or like joey said do sit ups to the side wiht a weight

[TheHipHopBillGates]

bump.......anyone else?

[just b u]

http://www.exrx.net/AnimatedEx/Obliques/WTTwistingInclineSitUp.gif

Instructions

Preparation
Hook feet under padding and lie supine on incline bench with hips bent. Hold plate behind neck or on chest with both hands. Execution
Flex and twist the waist to one direction while raising the torso from bench by bending hips. Return until the back of the shoulders contact the padded incline board. Repeat to the opposite side alternating twists. http://www.exrx.net/AnimatedEx/Obliques/CBSideBend.gif

Instructions

Preparation
With side to low Pulley, grasp dumbbell cable with near arm. Stand with arm straight. Execution
Bend waist to opposite side of cable. Lower and repeat. Turn around and continue with opposite sidealmost same thing as the previous one
http://www.exrx.net/AnimatedEx/Obliques/DBSideBend.gif

Instructions

Preparation
Grasp dumbbell with arm straight to side. Execution
Bend waist to opposite side of dumbbell. Lower and repeat. Continue with opposite side. http://www.exrx.net/AnimatedEx/Obliques/MBSideBend8.gif

Instructions

Preparation
Lie on ball on side of torso, waist, and hip. Position legs outward with feet on floor or against floor board. Hold weight behind or above head (http://www.exrx.net/AnimatedEx/Obliques/Wt45SideBend2.gif). Execution
Raise side of torso up by lateral flexing waist. Lower torso back on ball and repeat. Position other side on ball and repeat with opposite side. http://www.exrx.net/AnimatedEx/Obliques/LVTwistGripless.gif

Instructions

Preparation
Adjust range of motion setting on seat to one side. Sit with legs straddled against padding. Wrap arms behind and under padded bars around each side. Execution
Rotate torso through waist to opposite side and repeat. Adjust range of motion setting to opposite side and repeat in opposite direction.http://www.exrx.net/AnimatedEx/Obliques/WT45SideBend.gif

Instructions

Preparation
Position side of thigh on padding. Hook side of feet on platform. Hold weight to chest or behind head (http://www.exrx.net/AnimatedEx/Obliques/Wt45SideBend2.gif). Execution
Raise torso upright by lateral flexing waist. Lower torso by bending waist. Repeat. Turn around and continue with opposite side.

[just b u]

http://sixpacknow.com/images/rreal_media_player.gif
http://sixpacknow.com/images/Side_Jacknife_S.jpg
http://sixpacknow.com/images/Side_Jacknife_F.jpg

[just b u]

http://sixpacknow.com/images/rreal_media_player.gif
http://sixpacknow.com/images/Reach__Catch_S.jpg
http://sixpacknow.com/images/Reach__Catch_F.jpg







Reach and Catch

[just b u]

http://sixpacknow.com/images/rreal_media_player.gif
http://sixpacknow.com/images/Side_Leg_Raise_S.jpg
http://sixpacknow.com/images/Side_Leg_Raise_F.jpg

[DEEPER KEMICAL]

this exercise is really difficult but its VERY VERY EFFECTIVE.


take a standard barbell, the 45lb one. place it behind your neck similar to a squat. slide the bar so the end (the fat part) of it is behind your neck and you can support the rest with your other hand. bend to the side where the bar extends the furthest, make it touch the floor, and then bend back to bring it up.

its very humbling, but you'll reap the rewards

[TheHipHopBillGates]

this exercise is really difficult but its VERY VERY EFFECTIVE.


take a standard barbell, the 45lb one. place it behind your neck similar to a squat. slide the bar so the end (the fat part) of it is behind your neck and you can support the rest with your other hand. bend to the side where the bar extends the furthest, make it touch the floor, and then bend back to bring it up.

its very humbling, but you'll reap the rewards

I'm not sure I follow, got a pic?

[DEEPER KEMICAL]

I'm not sure I follow, got a pic?
yea lemme try to find one.

[DEEPER KEMICAL]

http://asp.elitefts.com/images/upload/qa/bb%20side%20bend%201.JPG
http://asp.elitefts.com/images/upload/qa/bb%20side%20bend%202.JPG

but instead of it being centered along your back, slide the barbell to the left so the fat part of the bar is behind your neck and the rest is extended. now bend as she is in the picture to the one side the bar is extended to, making the other end of the barbell touch the floor. then bend again to bring it up

does this help?

[TheHipHopBillGates]

http://asp.elitefts.com/images/upload/qa/bb%20side%20bend%201.JPG
http://asp.elitefts.com/images/upload/qa/bb%20side%20bend%202.JPG

but instead of it being centered along your back, slide the barbell to the left so the fat part of the bar is behind your neck and the rest is extended. now bend as she is in the picture to the one side the bar is extended to, making the other end of the barbell touch the floor. then bend again to bring it up

does this help?

Yep I got ya now, I'll try it, sounds pretty challenging.