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What oblique-friendly exercises are there? You inquire, and we respond.

Get started seeing cuts on your obliques

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Because they are crucial to the health of the trunk, the obliques cannot be ignored when working on your abs.

These muscles aid in lowering the entire chest, which constricts the abdominal cavity. The shared aponeurosis links the oblique muscle group to the internal oblique as well as the transversus abdominis, which contributes to the oblique’s range of motion.

Read also: 5 Good Exercises For Muffin Top: PRO Tips

A weak or injured oblique can no longer support the internal organs, keep the abdominal wall taut, or prevent abdominal hernia, which is a condition in which the soft skin beneath the muscles protrudes.

This is why it’s crucial to maintain the obliques’ health and strength at all costs by performing the exercises listed below or including them in your core workout regimen.

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1. V-Sit

Source: Coach Mag

If you are not an intermediate-level bodybuilder, V-sits will highlight your weak core. Because of its difficulty, many people choose to forego performing one of the most challenging and effective core workouts. The entire core will be engaged with it and involved.

Keep in mind that it’s crucial to complete this exercise with your back straight and your head and neck in a neutral position at all times. Breathe out as you lift your torso, using only your ab strength, and then slowly return to the starting position.

How to perform V-sit

Read also: The Truth About Building A Stronger Core & 6 Abs Myths Science Has Dispelled

Begin on your back with your hands and shoulders off the ground and your legs bent at a 45-degree angle.
Bend your knees while raising your torso.

Legs straightened, carefully bring your torso back to the ground.
Continue until the set is finished.

2. Heel touches

Heel touches, often referred to as ankle taps or alternate heel touches, are a core workout that recruits muscles in your stomach with your body weight.

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When performed correctly, this exercise, which isolates the oblique muscle, effectively stabilizes the entire core.

Heel touches
Source: Optimal you

How to do heel touches

By laying face-up on an exercise mat, perform heel touches. With your feet firmly placed on the ground, maintain a flat back and bend your knees to a 90-degree angle.

As you flex your spine to stretch your right hand toward your right ankle, engage your core muscles. As you perform this motion on your left side, switch sides in between each repetition.

3. Bicycle crunches

The bicycle crunch works your obliques and abs when performed properly. The bicycle crunch was named the best exercise for building the rectus abdominus (the abdominal muscles that form the six-pack) by the American Council on Exercise in 2001.

Additionally, it tightens the core and engages the oblique muscles. Holding a medicine ball or a set of dumbbells above your body will make this workout more challenging.

Source: pop workout

How to perform bicycle crunches

Lay flat and press the mat with your lower back to perform bicycle crunches. Lift your shoulder blades off the mat by placing your hands behind your head.

Alternately extend your legs as if you were pedaling a bike while raising your knees to a 90-degree angle. With each pedal stroke, turn your body so that your elbow touches the knee on the other side.

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4. Cross-body Mountain climber

Mountain climbing is one of the finest activities for core strength because it is helpful for replacing fat with muscles in your stomach.

What if we choose to use this exercise to work on the obliques? So, we must do a variation that engages these muscles. Crossbody Mountain climbers can be useful in the situation.

How to perform crossbody mountain climber

Take a push-up position with your back flat and your core aligned. Under the shoulders are the hands. The position of the Head is unaltered.

Twist towards the opposing elbow with one knee up toward the chest.
Reposition the leg to the beginning position by engaging the core. Legs are alternated.

Hanging knee raises

A lower ab exercise known as “hanging knee raises” involves elevating and lowering your knees to your chest while hanging from a pull-up bar.
The hanging knee raise is a powerful core exercise that improves muscle growth and functional strength.

How to do hanging knee raise

Take an overhand, pronated hold on your pull-up bar or another piece of equipment and begin to hang.

By angling your pelvis toward your ribs and using your glutes, you may activate your lower abs.

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Read also: 7-Minute Abs Workouts You Can Do At Home

Keep your lower abs engaged and your posture flattened as you slowly lift your knees toward your chest.

Returning to the bottom position requires slowly lowering your legs.
The appropriate number of times should be repeated.

Other effective oblique exercises include:

  • Russian twist
  • lying down knee bends
  • Side plank

Bottom line

Numerous exercises claim to help you build muscles but not all of them are good for you-taking fitness level into consideration. The above exercises will help you to start as a beginner or even advanced. But make sure you warm up properly before you begin any exercise.

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Fitness

How To Bench Press: The Ultimate Guide To Proper Form.

The bench press is one of the most powerful compound exercises but is dangerous when done incorrectly.

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Few exercises are more popular within the gym than the bench press. This movement is often seen as a benchmark for overall strength and, when performed correctly, can be an excellent way to target the chest, shoulders, and triceps.

However, as with any other exercise, there are proper techniques that should be followed to reduce the risk of injury and maximize results. The bench press has many variants, most of which are similar in structure and execution.

The two most common are the decline bench press and the incline bench press. In this article, we will explore how to bench press in the correct form. Sounds exciting huh!

What is the bench press?

The bench press is a weightlifting exercise that primarily targets the pectorals, or chest muscles. It is one of the three powerlifting exercises, along with the squat and deadlift. To perform the bench press, you must first lie down on your back on a weight bench, then press a weight upwards with your arms until your elbows are fully extended.

How to set up and do the bench press

It can be tricky to set up correctly to ensure you are getting the most out of the exercise. Here is a step-by-step guide on how to set up the bench press and its correct execution.

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1. Lie down on the bench and place your feet flat on the ground.

2. Position your hands slightly wider than shoulder-width apart on the barbell.

3. Lift the barbell off the rack and hold it above your chest with your arms straight.

4. Lower the barbell to your chest by bending your elbows.

5. Push the barbell back to the starting position by extending your elbows.

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The upward motion of the bench press

The upward motion of the bench press is the most important part of the lift, as this is when the weight is moved from the chest to the shoulders. It forcefully push the weight from your chest till your arms are straight while squeezing every muscle involve . Focusing on this motion will help you to lift more weight and improve your strength.

The upward motion of the bench press

The downward motion of the bench press should be slow and controlled. You should use your chest muscles to push the weight down, and stop when your elbows reach 90 degrees. Do not let the weight fall on your chest, as this can lead to injuries.

Common mistakes and how to fix them

like any other exercise, there are a few things you can do to make sure you’re getting the most out of your bench press and avoiding common mistakes.

Here are four of the most common mistakes people make when doing the bench press:

1. Using too much weight.

This can lead to bad form and put unnecessary stress on your joints. Start with a weight that you can

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2. Not using a spotter.

Not using a spotter when doing bench press can lead to serious injury. This is because when you are lifting a weight that is too heavy for you and you cannot complete the lift, the weight will likely fall on your chest, which can cause rib and sternum fractures, or even a heart attack.

A spotter will help to keep the weight under control if you are unable to complete the lift, and will also help to ensure that you are using the correct form when lifting. If you do not have a spotter, it is best to use a weight that is lighter than what you are capable

3. Arching your back.

Many people think that arching their back when doing bench press will make them lift more weight. However, this is not the case. Arching your back can lead to injuries. When you arch your back, you are putting unnecessary stress on your spine. This can cause back pain and even lead to serious injuries.

Instead of arching your back, try to keep your spine in a neutral position. This will help you lift more weight and also prevent injuries.

4. Not keeping your elbows in.

Many people make the mistake of not keeping their elbows in when doing bench presses, which can lead to several problems. First, it can cause the weights to move inward and crush your chest. Second, it can cause the bar to travel in an arc rather than straight up, which puts more stress on your shoulder joints.

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To keep your elbows in, think about pushing them toward your navel as you lower the weight. This will help keep the weight moving in a straight line and minimize the strain on your joints.

Bench press variations

There are many bench press variations that can be used to target different areas of the chest and to provide a new challenge.

Decline Bench Press

One variation is the decline bench press, which targets the lower part of the chest. This can be done by lying on the bench with your feet on the floor, and then lowering the weight until your elbows touch your sides.

Incline Bench press

Another variation is the incline bench press, which targets the upper part of the chest. This can be done

Benefits of bench pressing

Bench pressing is one of the best exercises you can do to improve your overall strength and fitness. It works a large number of muscles in your body, including your chest, shoulders, and triceps.

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Bench pressing can also help you lose weight. When you bench press, you are working your entire body, so you burn more calories than you would if you were only doing cardio. And because bench pressing increases your strength, you’ll be able to lift heavier weights and burn even more calories.

Bottomline

Now you can feel confident when performing bench press because you know how to execute the movement correctly. Explore the blog for more exercise and workout guides.

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Fitness

What a beginner should do in the gym.

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BEFORE YOU START.

Technique is key to lifting weights effectively. To get the most out of your weight training regimen, abide by these dos and don’ts.

What do I put on and take with me.

You don’t have to dress in the most up-to-date fitness attire or sneakers to the gym; just make sure your clothes are functional for working out, and unless you’re returning home right after, don’t forget a change of clothes.

The following is a list of necessary gym backpack items:

  • Gym-appropriate training gear .
  • Sweat towel .
  • Gym shoes (sturdy trainers work best; avoid weak canvas shoes)
  • Water bottle .
  • Post-workout snack.

Guidelines for weightlifting

Do the following when lifting weights:

1.Maintain proper hygiene.

2.Observe others’ privacy

3.Rest.

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4.Set a sensible weight limit when lifting.

5.Breathe.

6.Lift the recommended amount of weight.

7.Make sure to vary your workouts.

8.Plan your week’s workouts and when you can get to the gym.

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9.Bring a friend or meet new ones, and pledge to attend as a group.

10.Familiarize yourself with good gym etiquette.

11.Don’t drop weights.

By acknowledging that you can learn anything and benefit from it, you are already one step ahead if you are reading this.

Here’s an added piece of advice. A solid understanding of nutrition is important if you want to reduce weight.

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Fitness

How to do inclined bench press for a proper form

How to get the most out of an inclined bench press

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Introduction

If you have made it this far then you deserve to know how to do inclined bench press movements. This will help you clear any doubt as to whether you are doing it correctly or not.

Besides, it is golden to know the exercise you are doing and do it correctly. If you missed the ‘How To Do Flat Bench press’, you can check it out to get the insight.

What is the incline bench press?


This is a variation of regular bench presses. Very effective exercise for the chest muscle group, and it is recommended for individuals who want to target the upper portion (the clavicular head) of the chest muscle group.

The clavicular part is the smaller, upper portion, which originates from the first half of your clavicle. This is what we usually mean by upper chest”. StrengthLog

Your triceps and shoulders are indirectly worked on to give you that amazing physique.


3. Why is the incline bench press important?

The inclined bench press not only adds mass muscle to your upper chest but also helps you build upper body strength. Because it is a compound strength training exercise, it is effective when you want to lose weight and build muscle.

Different muscles are targeted when executing the movements of the inclined bench press. This helps to increase hypertrophy to accelerate muscle gain.

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How to do the incline bench press effectively

Using an incline bench, lie back and place your hands just wider than shoulder-width apart. Feet flat on the floor. The bench should be at a 45-degree angle.

Completing the movement: Slowly lower the weight and touch slightly below your collarbone. Inhale on the way down. Without a pause at the bottom
exhale and force the weight to the starting position. You should feel your chest muscles flexing.

The incline bench press: Tips and tricks

Add to your chest workout routine. If you have excluded this exercise from your chest workout, you now know the reason why you should be doing it regularly.

Avoid injury by learning the proper technique. Your goals may be curtailed if you hurt yourself. Therefore go by the information given and make sure to do it the right way.

Don’t lift more than you can. The quickest and smartest thing to do as a newbie to a gym is to know how many weights you can lift in each exercise. Mostly, you will see the weight on the plates. Take note of how much you can lift.

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To wrap things up

If you have followed the instructions given, I am sure you have had a successful execution of the inclined bench press. We have more on all of the exercises you have in your workout plan. Come back for more and leave your comment after the experience.

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