The external obliques (obliquus external abdominis), muscles at each side of the torso attached to the lower eight ribs and inserting at the side of the pelvis. The function of the obliques is to flex and rotate the spinal column.
The obliques, located at the side of the torso, are primarily stabilizers. There arent a lot of movements you do in the gym or in daily life that call for a lot of bending from side to side. Therefore, the obliques (like the stabilizer muscles of the lower back) tire fairly quickly from a lot of full-range repetitions and are relatively slow to recover.
Of course, the obliques get an isometric workout whenever you do heavy training such as squats or shoulder presses, but since they are only acting as stabilizers and not working through a full range of motion these exercises usually dont cause them to grow to teh degree that you'd get from doing side bends, for example, holding on to heavy dumbbells. So bodybuilders who train obliques at all tend to stick to nonresistance movements, such as twists or side bends, using no weight, which tighten the muscles without causing them to become to big.
The obliques are the muscles are the smaller ribbed muscles to either side of Stan's abs, at the outermost edge of the torso.
PURPOSE OF EXERCISE:For upper abs and obliques
EXECUTION:
(1)Lie on your back on the floor, your legs across a bench in front of you.
(2)You can put your hands behind your neck and curn your trunk up toward your knees, rounding your back. As you do this, twist your torso so that your right elbow comes across toward your left knee. Release and lower your torse back to the starting position. Repeat, this time twisting in the opposite direction, bringing your left elbow toward your right knee. Continue to alternate, twisting in one direction and then the other throughout your set.
PURPOSE OF EXERCISE:To tighten the obliques.
EXECUTION:
(1)Sit on the end of a bench, feet flat on the floor and comfortably apart. Place a broom handle or light bar across the back of your shoulders and hold it.
(2)Keeping your head stationary, and making sure your pelvis doesn't shift on the bench, deliberately turn your upper body and shoulders in one direction as far as you can. Hold at the extreme rotated position, then turn your torso and shoulders back in the other direction as far as you can, keeping the movement fully under control rather than swinging. Because this exercise contracts the oblique muscles but uses no additional resistance, it keeps them tight but doesn't add any extra bulk that might thicken your waist.
PURPOSE OF EXERCISE:To tighten the obliques.
EXECUTION:
(1)Standing with your feet apart, place a broom handle or light bar across the back of your shoulders, hold it, and bend forward from the waist as far as is comfortable.
(2)Keeping your head stationary, and blocking your pelvis from rotating, deliberately turn your upper body and shoulders in one direction as far as you can. Hold at the extreme rotated position, then turn your torso and shoulders back in the other direction as far as you can, keeping the movement fully under control rather than swinging.
PURPOSE OF EXERCISE:For the obliques and detail at the side of the torso.
EXECUTION:Start as in hanging leg raises, hanging at arm's length from the bar and keeping your legs fairly straight. Next, raise your legs as high as you can slightly to the side while twisting the torso to involve the obliques, serratus, and intercostal muscles. Hold for a moment, then lower them under control to the starting position.
PURPOSE OF EXERCISE:For the obliques and intercostals. This exercise works the entire side of the torso and can really help give your waist a narrow look from the front.
EXECUTION:
(1)Lie on your side, supporting yourself on your elbow with your lower leg bent under for support.
(2)Keeping the upper leg straight, raise it slowly as high as it will go, then lower it agian, but stop short of letting it touch the floor. Finish your reps with this leg, then turn onto your other side and repeat the movement. Don't move your hips at all during this movement.
PURPOSE OF EXERCISE:For the obliques and intercostals
EXECUTION:Lie on your side, supporting yourself on your elbow with your lower leg bent under for support. Bend the knee of your upper leg and raise it slowly toward your chest as high as you can, then lower it again, stopping short of touching the floor. Finish your reps with this, then turn and work the opposite leg.
PURPOSE OF EXERCISE:For the obliques and intercostals.
EXECUTION: This exercise begins in exactly the same position as the side leg raises. Here, though, you slowly move your upper leg forward as far as you can, keeping it straight throughout the movement. Finish your reps, and turn and work the opposite leg.