Walking Oblique Twists

How to do walking oblique twists properly, with perfect form and technique! The best oblique exercise for athletes to build a strong core and abs!

Purpose:

• Increase Core and Oblique Activation
• Increase Oblique Strength

Prime Movers:

1. Obliques
2. Abdominal Complex (Obliques, Abs, Transverse Abdominis, Spinal Erectors)

How To Do Walking Oblique Twists

• While standing erect, hold a weight plate in front of you with your arms bent.
• Take one step forward and rotate your torso outward towards that leg while staying vertical.
• When you feel a stretch, begin to rotate your torso the other direction as you take a step so that you repeat on the other side.
• Maintain a vertical torso and feet planted firmly into the ground.
• Do not let your knees internally rotate while rotating.

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Side Bends

How to do side bends properly, with perfect form and technique! The best oblique exercise for a strong core, abs, and abdominals!

Purpose:

• Increase Oblique Activation
• Increase Oblique Strength

Prime Movers:

1. Obliques
2. Rectus Abdominis (Abs)

How To Do Side Bends Properly

• While standing erect with feet shoulder-width, grab a weight with one hand and hold it to your side. This could be a dumbbell, kettlebell, plate, cable attachment or anything you can find.
• Hold the weight slightly behind you so that your shoulder is back and down.
• While keeping your hips fixed, side bend and lean your torso towards the weight until you feel your opposing obliques stretch.
• Then, flex your obliques hard to lean away and raise the weight. Hold this side bend position for 1-2 seconds.
• Then, control the descent and begin again.
• Make sure you do not twist as you flex laterally. Stay in the same vetical plane.

Note: If you hold a weight in both hands then they will counterbalance each other and this exercise will lose its effectiveness. Do one side at a time!

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Side Planks

How to do side planks properly, with perfect form and technique! The best bodyweight oblique exercise for a strong core, abs, and abdominals!

Purpose:

• Build Core Stabilization
• Increase Oblique Strength

Prime Movers:

1. Abdominal Complex (Obliques, Abs, Transverse Abdominis, Spinal Erectors)
2. Glutes (Hips)

How To Do A Side Plank

• Laying to one side, place your forearm on the ground just below your shoulder.
• Extend both legs so that your body forms one straight line from your head to heels.
• While flexing your glutes and bracing your entire core, raise your hips off the floor to start, the plank.
• Keep your core braced as you breathe normally and hold for time. Make sure to keep your glutes and obliques flexed hard.

See how to Plank Properly >>

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