The abdominals are part of the exercise and its purpose is to tone the parts of our trunk, achieving muscles that are defined, without fat and without a belly. It is important to know that there are different types of abdominals depending on the area we want to work on. In this article we will tell you how to do oblique sit-ups, this type of sit-up will help you shape your waist, since its appearance depends largely on them.
It is common to find that men seek to do a lot of this type of abs so that they are marked, but they are not exclusive to this genre, women can achieve a better contour of their waist looking to have their line.
The oblique of the external part of the abdomen is the muscle that is located on the sides that are in the middle zone and goes from where your last rib is located to the iliac crest, hence strengthening this area is important to achieve your trunk is defined and your abdomen strong.
An oblique abdominal what you are looking for is to help with the flexion and twisting of the trunk, as well as with its stability. Strengthening this area helps not only to have more efficient and safe movements, but also to give the trunk a good shape; Good oblique manage to give a good muscular tone, molding and thus marking the enhancement of the ribs, the intercostal spaces and the margin of the iliac crest.
What do you need to do oblique crunches?
- Gym mat, mat or mat
- Weights – dumbbells
Instructions for oblique crunches
- Lie down on the floor with your back on it, and then bend your knees so the soles of your feet are flat on the floor. Put your arms behind your head intertwining your fingers, so then your elbows should be at your sides and should be kept straight, ideally you can’t see anything of them, press your back against the floor so that you harden your perfect abs. Now you must raise your head and shoulders from the floor, you must stretch and thus manage to touch the knee on the right side with the left elbow while rotating the torso, stay in the position for three seconds and then return to your initial position, do the same procedure to the other side. Do series of 10 on each side and 3 sets.
- You can do the previous exercise in an advanced way, if you put your hands at your sides, so that they are straight up and then you do the same procedure as in the previous point. If you choose this exercise, you must be especially careful, since you will not have your hands supporting your neck.
- Lie on your side on your mat, and start to raise your leg slowly until you form a 45º angle and return to your starting position, then turn and do the same to the other side, do three sets of 20 repetitions. This is a fairly easy exercise to do.
- While standing, take the dumbbells, one on each side, and begin to tilt your back and shoulder to the left side and then to the right, you should not take them backwards or forwards. Perform 3 sets of 20 repetitions on each side.
- Lie on the floor (on the mat), put your hands behind your head and bend your knees, making sure the soles of your feet are on the floor, then put the foot of the right leg on the left knee and then bring your left elbow to right knee, then do the same with the other leg. Do 8 sets of 10 reps on each side.
- Lie on your back on the mat and watch so that your back is flat on the floor all the time, bend your knees and stretch your arms out to the sides as if forming a cross, and begin to rotate your pelvis first to one side and then to the other. Make the knee touch the floor to the right side and then to the left. Do 20 repetitions on each side. This exercise is called pelvic rotation.
Tips for doing oblique crunches
- Breathe out each time you’re going up when you’re performing the specialized crunch for the oblique.
- You should try not to rest more than 15 seconds between each set.
- If you really want to see results, it will not help you to do this sporadically; you should do it at least 3 or 4 times a week for a period of 2 consecutive months.
- If you want to do the exercise but with less intensity, you just have to reduce the number of repetitions.
- These exercises aim to give more flexibility and strength to both your external and internal oblique.
- These exercises must be done very carefully, as not doing them well can lead to neck injuries