A physical therapist shares the best exercises to strengthen oblique muscles
The oblique muscles tend not to immediately spring to mind when people think about strong abs. When someone says they want a “six-pack”, they’re describing muscle definition in the central rectus abdominis muscles rather than those to the sides.
To learn more about the oblique muscles, including how to strengthen them, we spoke to Hillary O’Connor , a physical therapist and pregnancy and postpartum corrective exercise specialist. You can see the slightly different locations in the images above – the left image shows the location of the external obliques, and the right image shows the deeper internal obliques.
“Trunk support is needed to move and stay upright, while side bending and forward flexion are needed to pick things up from the ground, and rotation [helps you] roll out of bed or turn to look behind you,” explains O’Connor, who adds that, because the oblique muscles play an integral role in everyday life, strain or injury to these muscles can be debilitating.
Supine reachesAccording to O’Connor, this exercise allows you to strengthen the oblique muscles in a modified position right from your bed or the floor. “In this position, you are strengthening the obliques from the 'forced exhale' while aligning the ribcage and pelvis so you can move optimally,” she explains.
Kneeling side plank with rotations“This exercise will specifically target the obliques since they are the main assists in sidebending of the body,” says O’Connor. “The addition of rotation in this exercise will add extra difficulty to target and strengthen the obliques.” As you get stronger, you can progress the exercise by lifting your knees off the floor and performing it from your feet.
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