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Three Great Oblique Exercises That Do Not Require Weights

April 23, 2012 | Comments: 0 | Views: 274

A fact many individuals fail to realize is that you do not need heavy weights or fancy machines to engage the oblique muscles. Actually, you do not need any weight lifting equipment at all, just your body weight and a lot of control while performing the oblique exercises. That being said, the only downside to these exercise methods is that you are limited by your body weight which may be insufficient for certain types of weight lifters.

There are three specific oblique exercises you can execute, the first being the simple "Elbow to Knee Crunch". This is very similar to the regular crunch but for this variation, while lying on the back, position the ankle of one leg on the lower thigh of the other leg. The knee should be wide of your shoulder and this will be the target for the opposite side's elbow. Perform the crunch by rounding the back while bringing the elbow to the opposite knee. The twisting motion that is utilized is what targets the oblique muscles. When one side is complete, reposition the body to engage the other side.

The second of the oblique exercises is the "bicycle kick". Extremely similar to the previously mentioned exercise, this one is different in initial setup but involves the same lifting motion. Once again, start off by lying on the back with the legs fully extended. Bring one knee up toward the chest and at the same time, bring the opposite elbow to that knee. Once this motion is complete, extend the leg out and draw the opposite one near while, at the same time, lowering the first elbow and drawing the other one toward to leg that is now drawing closer to the body. Repeat this motion while alternating sides.

The last of the three oblique exercises is the "standing torso twist". This exercise does require a piece of equipment but nothing specific; a stiff rod-like instrument similar to a broomstick will suffice. While standing straight up, position the rod behind the neck with both hands on the outer areas of the rod. Turn the body while keeping the hips stationary until the torso is almost 90 degrees from the hips. Squeeze the obliques when the maximum amount of rotation is reached. Do this for both sides of the body.

Always keep in mind that speed and power are not the goal with these lifting procedures. Smooth and controlled movements are critical above all else.

These oblique exercises can be confusing without instructional videos. For this, I suggest Chunk Fitness' oblique exercise section:, it is full of additional tips and tricks for scuplting the oblique muscles.

Source: EzineArticles
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