7 muscle training exercises for the abdominal obliques! Introducing the most effective exercises using body weight & dumbbells!

The professionals highly recommend the following 7 muscle training exercises for the oblique abdominal muscles! Introducing easy-to-use but very effective exercises for the abdominal muscles!

From here, we will introduce seven training exercises for the oblique abdominal muscles under the guidance of personal trainer Yasuzan Matsuura. Each of them has a different intensity, so it is recommended to practice 2~3 exercises focusing on the ones you think you can do. Especially for beginners, try the exercises that you feel “I can do this for 2~3 times a week.

Abdominal oblique muscle muscle training (1) “Side crunch

Lie on your side with your knees bent in a crook, and place your upper hand next to your ear and your lower hand on your side. Holding this posture, raise the upper body only sideways while looking at the side of the abdomen. When raising the upper body, it is best to contract the side of the body as if you are trying to crush the side of the abdomen. Be careful not to let gravity take over and immediately return the upper body to its original position, as this will result in a loss of load and will reduce the effectiveness of the exercise. It is recommended to do 10 repetitions on one side, then 10 repetitions on the other side, and repeat for 2~4 sets.

Trainer: Mr. Taiyama Matsuura

The golden rule in muscle training is to be aware of the muscles you are training. In this exercise, it is important to keep your hand on your side belly to make sure that your side belly is always firmly stiffened. If they soften during the process, it is a sign that the load has been released, so review your form. Also, as with any exercise, it is important to be aware of your breathing, as the abdominal muscles tend to contract more rapidly when you exhale completely. Exhale fully as you raise your upper body.

Abdominal oblique muscles muscle training (2) “Bicycle Crunches”

Lie on your back with both elbows open outward, hands next to your ears, and feet shoulder-width apart and straight out. From there, bend your left knee and pull it into your chest, while twisting your upper body to the left to attach your right elbow to your left knee. Repeat this action alternately on the left and right. As the name implies, this exercise should be performed rhythmically, like pedaling a bicycle. 20 repetitions per set, 2 to 4 sets depending on your exercise level.

In this exercise, it is important to be aware that the hips are the only part of the body that does not move. If you move your upper body and legs widely and twist your body strongly, it will work even if the number of repetitions is small. Also, it’s important to keep the shoulder blades and legs floating during the movement. I know it’s pretty tough, but the harder you work, the easier it is to see the results in your abs, so make sure to keep a clean form all the way through!

Abdominoplasty Muscle Training 3: “Heel Touch”

Lie on your back with your palms facing down next to your body. Stand by with your feet about two fists apart, once placed at a knee angle of 90 degrees, and one foot closer to your hips. By positioning the feet closer together, the obliques are more easily worked. Keeping the hands and feet in the same position, raise the upper body as if looking into the navel, and then lean the upper body alternately to the left and right to touch the calf. This exercise should also be performed 20 times per set, and it is recommended to perform 2~4 sets depending on the exercise level.

Trainer: Mr. Taiyama Matsuura

This is a classic abdominal oblique muscle exercise that many people, from beginners to experts, do. In this exercise, it is best to keep the lower back fixed and move only the upper body to contract and extend the oblique abdominal muscles. The key is to keep the shoulder blades in a slightly floating position.

Abdominoplasty Muscle Training 4: “Russian Twist”

Sit on the floor in a gym-like position and hold dumbbells with both hands. Start with your upper body only backward as it is. While keeping the positions of the legs, knees, pelvis, and upper body as steady as possible, swing the hands holding the dumbbells from side to side. The larger the movement, the more you will feel the effect on the oblique muscles of the abdomen. Beginners are advised to start shallow. 20 repetitions per set, 2~4 sets.

Trainer: Mr. Taiyama Matsuura

If you don’t have dumbbells, you can use plastic bottles. The heavier the weight, the more effective it is for the abdominal muscles, but this increases the risk of injury, so it is better to start with 2~4 kg. Also, the more you lean your upper body back, the more it will work your abdominal muscles, but it will also lead to a disorder of form, so it is important to do it without overdoing it.

Abdominal oblique muscle muscle training (5) “Side bends”

Stand on your knees with a dumbbell in one hand. At this time, it is recommended to make sure that the knees below the left and right knee are in the shape of a “C” to increase stability. Then, place the hand on the side not holding the dumbbell behind your head to start. First, lean your upper body toward the side where you are holding the dumbbells, then lean your upper body toward the opposite side. After you have done this 10 times, switch the dumbbells and do another 10. It is recommended to do 2~4 sets of 10 repetitions on each side.

Trainer: Mr. Taiyama Matsuura

This is a standing exercise, but kneeling increases stability and works the oblique abdominal muscles more easily. Side bends work best when you are conscious of keeping your pelvis in a fixed position, so stability is very important. Also, rather than bending the upper body directly to the side, bending it forward at an oblique angle will contract along the fibers of the oblique abdominal muscles, which will change the effectiveness of the exercise.

Oblique Abdominal Muscle Muscle Training (6) “Twist Crunch”

Lie on your back, knees at 90 degrees, with your hands behind your head and elbows open outward. Keep your feet shoulder-width apart for stability. Start by raising your upper body so that your shoulder blades are raised. While keeping the upper body upright, twist the upper body widely, as if the right elbow were attached to the left thigh, then return to the original position and inhale to stretch the abdominal muscles and open the ribs. Next, raise the upper body as if the left elbow were attached to the right thigh, and return to the original position. Repeat this series of movements 20 times, alternating left and right, for one set. 2~4 sets are recommended.

Trainer: Mr. Taiyama Matsuura

When you twist and raise your upper body, be aware of the stop. It is similar to making a strong fist. Also, when you bring it back up, try to do it as slowly as possible. The trick to muscle hypertrophy is to keep the targeted muscle tense during the workout.

Abdominal Oblique Muscle Muscle Training (7) “Dumbbell Corkscrews”

First, hold a dumbbell in your right hand and support your body at three points with your left hand and both feet on the floor. It is recommended that the elbows and knees on the side on the floor be extended to reduce fatigue. Keeping this posture, move the hand holding the dumbbell up and down in large movements. The abdominal oblique muscles are especially used in the lowering movement, so be careful when lowering the dumbbells. After 10 repetitions on one side, do 10 repetitions on the other side for one set. It is recommended to repeat this exercise for 2~4 sets.

Trainer: Mr. Taiyama Matsuura

This is the most difficult of the exercises introduced here. It works not only the oblique abdominal muscles but also the transversus abdominis and other muscles, so if you want to train the abdominal area efficiently, please try it. The key tips are to move the hand holding the dumbbells widely and to be aware that your pelvis will not move with the movement. If the pelvis moves with the hand, the contraction of the oblique abdominal muscles will be weakened. If you find it hard, you can also do it with your elbows on the floor.