The oblique muscles―external and internal―are part of the serape effect system, which is a collection of muscles and tissues that helps the body move and stabilize during cross-body patterns, such as a golf swing, a boxing punch or a soccer kick. Traditional exercises requires you to lay on your back with your legs bent, lift one shoulder up, and curl your spine like a diagonal sit-up. However, that is not how your oblique works in reality. To train them, you must use the total body and serape-effect method to provide you better strength and performance.
Step 1
Raise the cable attachment to the highest level with a cable rope attached to the hook. Grab the rope and kneel about 6 to 8 inches away from the cable column. Keep both elbows straight at the start. Pull the rope toward your heart by keeping your hands close to your torso and bending your elbows. Then push and straighten both arms down to your hip. Hold that position for one second and gradually return to the start position.
Maintain a tall spine throughout the exercise and do not twist the trunk. Use only your arms and shoulders to move. Decrease the weight if you can not perform eight to 10 reps with good posture and range of motion. Repeat the same pattern on the opposite side.
Step 2
Lower the cable column to the lowest level. Kneel in the exact position as the chop exercise, except your arms holding the rope are at hip level. Pull the rope up and across your chest and extend your arms above your head in a diagonal pattern. Hold for one second and slowly return to start position. The variables applied to the chop are the same as the lift exercise. Maintain a tall spine at all times. Perform the same exercises in a standing or striding position once the kneeling position becomes easier.
Step 3
Try the same chop and lift pattern with full-body rotation with a medicine ball. Hold the ball over your right shoulder while standing shoulder-width apart. Rotate your left hip and leg slightly to help with the turn.
Swing with control down and across your body. Rotate your entire trunk and hips as you swing, and pivot your right hip and leg as you do so. Bend your left knee slightly. Your end position should be a mini-lunge with the ball close to the outside of your left knee. Do not curve your spine or hunch. Return to the start position and repeat for eight to 10 reps on both sides. Once you get the range of motion and pattern, increase the speed.
Step 4
Hold an Indian club in a vertical position that you can lift with both hands (left hand on top) while standing shoulder-width apart. Position the club close to your right chest and shoulder. Exhale and lift the club up and across your body while maintaining the vertical position. Extend your left arm fully like the Statue of Liberty (hence the exercise's name). Return to starting position and repeat for eight to 10 reps. Perform the same movement on the other side with the right hand on top. Substitute the Indian club with a dumbbell if you do not have a club.
Tips and Warnings
- Use your imagination. You can use any tools at the gym or at home to perform these exercises. If one tool is not available, try another tool.
- Do not do these exercises if you have any spinal, muscular or joint problems. Consult with a qualified medical or health professional before starting any exercise program.
Things You'll Need
- Standing cable column
- Medicine ball, 4 to 10 lbs.
- Indian club (10 to 20 lbs.) or dumbbells (15 to 25 lbs.)
References
- "Athletic Development;" Vern Gambetta; 2006
- "Athletic Body in Balance"; Gray Cook; 2003.
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