Developing your obliques is just as important as doing upper and lower ab work because your obliques serve as stabilizers for your body. Your obliques are engaged in most compound movements and help stabilize your body in most physical activity you do every day.
This workout recommends six moves that involve twisting to really engage the obliques.
- Heel Touch
- Russian Twist
- Plank Knee to Elbow
- Bicycle Crunch
- Half Wipers
- Side Plank Leg Raises
These 6 oblique-focused exercises are great for hitting your oblique muscles at different angles, speeds, and intensities. To target your obliques directly, choose 3-4 of these exercises and add them to your workout twice a week. Aim for 3-4 sets of 12–15 reps of each exercise. Incorporating oblique training into your training scheme can help you strengthen your overall body and performance in both lifting and sports, depending on your goals. Incorporating a few of these exercises into your normal ab routine or at the end of a hard workout will give you the strong and shredded obliques you desire.
How long does it take for obliques to show?
The sharpness of your obliques is related to how much your body fat is reduced. The percentage of body fat required to see your obliques is between 14% and 20% for women and between 6 and 13% for men.
The shaping time of your abdominal and obliques muscles; It depends on a number of factors, such as how hard you work, depending on your genetics, current weight, metabolic rate, and diet.
Depending on a regular diet and training; While it takes 1 year for individuals with body fat over 30% to make their obliques muscles visible, it may take 3-6 months for individuals with 20% body fat and 4-6 weeks for individuals with 15% body fat.