Shredded Obliques

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🚨 Abominal consists of 2 visible muscles – this is the abs muscle and oblique muscles. As a rule, athletes pay great attention to training a straight muscle, completely forgetting about oblique. This is wrong, since the developed oblique muscles of the abdomen emphasize the relief of the press and give it an aesthetic appearance from the side.

In this article, we will discuss the question of how to pump oblique muscles of the abdomen or lateral abs.

The correct technique for pumping oblique muscles

When the oblique muscles lag behind, this does not mean that they need to be specialized pumped. Yes, the best result can be achieved from training, namely, isolated pumping of a certain muscle, but in the case of oblique muscles of the abdomen, the situation is slightly different.

The fact is that it is not necessary to use separate exercises to load the oblique muscles – just add body turns in your traditional abs exercises. For example, you perform twisting on a Roman bench. For inclusion in the work of the oblique muscles, it is enough just to twisting body not directly, but a little to the sides. This will allow enough to load both the abs and oblique muscles of the abdomen. Moreover, this technique can be applied to almost all exercises on the press.

Based on the foregoing, consider several exercise options for training oblique muscles of the abdomen:

✅ Side Plank Hip Raise

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• approaches – 15-20
• set – 3- 4
• rest – 30-40 sec.

See the main article – “How to pump the press correctly?”

✅ Floor Wipers

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• approaches – 20-25
• set – 3-4
• rest – 40-60 sec.

✅ Side Jack Knives

• approaches – 15-20
• set – 3- 4
• rest – 30-40 sec.

✅ Side Plank Knee to Elbow

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• approaches – 25-35
• set – 3-4
• rest – 60 sec.

✅ Straight Arm Russian Twists

• approaches – 15-20
• set – 3- 4
• rest – 30-40 sec.

✅ Straight Leg Side Crunches

Straight Leg Side Crunches

• approaches – 45-50
• set – 3-4
• rest – 60 sec.

Proper Diet for Ab & Oblique muscles

When pumpin oblique muscles, do not forget that exercise does not lead to local fat loss. Simply put, training oblique muscles will not lead to fat loss in this area – you need a diet aimed at reducing subcutaneous fat.
As you burn excess fat, the appearance of your abdominal will become more prominent. In general, the issue of nutrition in training the abs & oblique muscles – you can use whatever programs you want, but if the percentage of fat in your body is high, you can immediately forget about the “6 pack abs”.

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Features program for abs:

• Perform this abs exercises once a week at the very end of your strength training;
• At the point of the strongest abs muscle contraction, pause for 1-2 seconds;
• Try to perform each exercise repetition with the highest quality;
• Use this program for 6-8 weeks, then proceed to another.