Oblique abdominal muscles
The five most important exercises for developing the oblique muscles of the abdomen and strengthening the muscles of the core. All about how to achieve the side lines of the lower press.

Adonis Belt: Side Press Lines
It is the oblique muscles of the abdomen that are responsible for the formation of a powerful press and the creation of the “Adonis belt” (characteristic V-shaped lines in the lower abdomen). These muscles also form the musculature of the core and influence the strength indicators of basic exercises.

In order to effectively develop the oblique abdominal muscles, it is important to understand by what movements they are included in the work and constantly feel their involvement (mental muscle-brain connection). Knowing the basic anatomy of the abdominal muscles is also helpful.

Oblique abdominal muscles: анатомия

Oblique abdominal muscles делятся на две группы — внутренние и внешние. The external oblique muscle is the largest and most visible of all three flat abdominal muscles, while the internal oblique muscle lies below it and in most cases is not visible.

Both muscle groups are located mainly on the lateral surface of the torso and partly on the chest. Despite the name, the oblique muscles of the abdomen are also present on the front of the press, weaving with wide tendons into the middle white line of the abdomen.

Lateral muscles of the press: functionality
The mechanical function of the oblique abdominal muscles is to ensure the rotation of the body to the sides. It is important to note that when turning to the right side, the right part of the internal oblique muscles of the abdomen and the left part of the external oblique muscles simultaneously participate in the movement.

Indirectly, muscle groups are responsible for flexion and rotation of the spine, as well as for lifting the pelvis (if the chest is fixed). The lateral abdominal muscles are an essential element for the formation of a muscular corset and correct posture.

The most effective exercises
The internal and external obliques are the largest muscle group of the entire abdominal musculature. To varying degrees, they are involved in the work when performing any exercises for the press, and not just when tilting to the side, as many mistakenly believe.

The most effective involvement of these muscles in work is achieved when performing exercises that combine the static tension of the rectus muscles of the press and the movement due to the oblique muscles – various lateral muscles. twisting and lifting legs with a turn.

Side crunches

The basic exercise for the oblique muscles of the abdomen is the lateral twisting lying down. Starting position: lying on your side, the arm bent at the elbow supports the head. Slowly stretch your elbow towards your legs, making the movement by contracting the oblique abdominal muscles.

Side crunches на фитболе

The value of the exercise lies in the wide range of motion achieved by bending the body on the ball. At the moment of lifting, feel the twisting of the side press, at the moment of lowering – stretching. Keep your hands behind your head and do not spread apart.

Hanging leg raises with twist

During the exercise, do not swing the body, helping yourself with the force of inertia. Raise your legs as you exhale, lower them as you inhale. The speed of execution should be at the pace of movement. Make sure that the work is done by the abdominal muscles, not the hips.

Exercise “Lumberjack” on the blocks

Holding the handle of the block with both hands, make a chopping motion from top to bottom, turning the body. As you turn, bend your knees even more and pull the handle of the block to the foot that is farthest from the block. Keep your abs tight and keep your feet on the floor.

“Lumberjack” on the top block

By increasing the range of motion, the lats receive additional stretch, and the abdominal muscles receive additional contraction. Watch the position of the head and shoulders, avoiding resting the chin on the chest. Be sure to keep your head in line with your spine.

Static abdominal muscles
The most important step in creating a toned stomach and flat abs is training the internal abdominal muscles. Exercise technique

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The best exercise for oblique muscles
The group of oblique muscles of the abdomen consists of a large number of subgroups attached at different angles to the pelvis and ribs – the peculiarities of the posture of each person make its anatomy unique, so there is no single exercise that is effective for everyone.

However, the general rules for training the oblique muscles of the press are the same: performing lateral tilts and various lateral twists without additional weighting and with complete mental control of the muscles. The number of repetitions is 15-20, the number sets – 2-3.

Mistakes in training
The most common mistake in training the oblique muscles of the abdomen is to use additional weights when performing exercises. Pumped oblique muscles expand the waist, while visually reducing the chest and shoulders – this makes the figure less athletic.

Resistance exercises are more effective for working on the rectus abdominis and building cubes. The oblique ab muscles require medium to high repetitions of multi-angle crunches and other bodyweight exercises.

Oblique abdominal muscles являются крупнейшей мышечной группой корпуса, формируя не только железный пресс, но и обеспечивая поддержку при выполнении базовых упражнений. The key to the development of these muscles are various variations of lateral twists.