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3 Little Known Tips For Effective Oblique Exercises and 1 Big Mistake
3 Little Known Tips For Effective Oblique Exercises and 1 Big MistakeBy Tony Leong
Do you find yourself not getting results with your oblique exercises? I know how you feel. You look at the posters flashing fitness models that has razor obliques and wishing one day that you will have that. Then, you train really hard, everyday however at the end, you get no results. You get frustrated, you blame your genetics and you are about to give up. If you are really feeling the way I have described, do not give up yet. Not until you have read my article.
I have found out that what I have been doing all these years is wrong. No wonder I am not getting the results that I have wanted. This mistake that I have done in my oblique training is quite common. You will see people doing this oblique exercise everyday in the gym however very few people realize that it would not produce any results. That is doing lateral movement. That is my biggest mistake in trying to get razor sharp oblique.
A typical lateral movement oblique exercise is by standing up straight, holding a pair of dumbbells and tilting to left and to the right. That exercise actually works the lower back. Yeah, you feel it working because you are just compressing the sides of your stomach together. You are not actually exercising the oblique muscles. I am going to share with you 3 small known tips for effective oblique exercise. Lets dive into it.
Tip Number 1 For Effective Oblique Exercises
Do rotational movements at the torso. Rotational movements is the function of the oblique muscles and by overloading the movement, you will be able to train those muscle much more effectively. The greatest floor exercise that uses rotational movements is the bicycle crunch. There are many abs exercises that involve rotation the torso. You can also do standing cable rotation. These movements tie in perfectly to the function of the oblique muscles. So from now on, no more lateral movements, just stick with rotational movements for your oblique exercise.
Tip Number 2 For Effective Oblique Exercises
Now, this tip is about doing rotational torso movements with cables. Most of us do this exercise while standing up. If you want to really torture your oblique muscles, do it sitting down on a fitball or by doing the exercise with a lunge position. By sitting down, you take away the strength and stability from the legs and every effort in executing the exercise will from the oblique and core.
Replace the cable with an elastic band. The elastic band is more effective that the cables because of the recoil. It really focuses of the entire oblique muscle and gives you a different feel. You will be crying in agony after you have completed 3 sets of 20 reps of elastic band oblique twist.
Tip Number 3 For Effective Oblique Exercises
If you really want razor sharp oblique muscles, you cannot get it by just doing hundreds of rotational torso exercises. You need to get the body fat or adipose tissue down and just concentrate on about 10 sets of oblique exercises. To really get that V look, you have to focus on cardiovascular training as well. You have to get the body fat or adipose tissue down. Make 14 percent body fat or adipose tissue as your initial target and focus on getting in your cardiovascular training and weight training. Do 2 time of weight training a week and at least of intense 3 to 5 sessions of cardio training per week.
Start taking action today and revise your weight loss program. Weed out all the lateral movement exercise for oblique and replace them with bicycle crunches. Use elastic band in place of cable for your oblique twist and do it sitting down or in a lunge position. A lunge position is where you have a leg in the front and the other leg far at the back with the back knee almost touching the ground. Then, get in your cardio, at least 3 to 5 times a week.
Tony Leong is giving away his Tony Leong Weight Loss System when you join his info packed Fast Fat Loss E-Mag for a limited time only. Download it at www.TonyLeongWeightLoss.Com while it is still free.
,Best Ab Exercises to the Worst
Best Ab Exercises to the WorstBy Julie Barros
What are the greatest abdominal (ab) exercises you ask? Well it may surprise you to find out that it is not the traditional crunch. Many people believe they can get rock hard abdominals (abs) and a flat stomach by just doing 100 crunches or 100 abdominal exercises. Although these methods help to tone and strengthen your abdominal muscles, some abdominal exercises are shown to be more effective in your abdominal (ab) muscles than others.
Study of the Best Ab Exercises In one study conducted by the Biomechanics Lab in San Diego, thirteen common abdominal exercises were studied. Specialized equipment, called an electromyography, was used to measure activity in the abdominal muscles. Your abdominal muscles consist of the rectus abdominus, the internal and external oblique muscles and the transverse abdominus muscles. This study focused on the rectus abdominus and the oblique muscles.
Thirty healthy men and women ranging in ages 20 to 45 participated in this study. Each person was given a odds to practice the abdominal exercise before it was measured using the electromygraphy. The participants were given each exercise at random and performed 10 to 12 repetitions of each exercise.
In addition to abdominal (ab) exercises done using only an exercise or workout mat, chic / stylish / trendy / hip / cool abdominal exercise equipment was also part of this study. This included the abdominal (ab) roller, abdominal (ab) rocker, exercise ball and the torso track. The captain's chair was also included in the study however these are generally only found in a gym unlike the other abdominal equipment which you can purchase on line or over the phone.
Best Ab Exercises Results After each participant completed all thirteen abdominal exercises, the data was then gathered and analyzed. Each exercise was analyzed for the activity and effectiveness in the rectus abdominus muscle and theoblique muscles. Topping the list for the most effective abdominal (ab) exercise overall was the bicycle movement. This was the top ranked exercise for effectiveness in the rectus abdominus and came in second for effectiveness in the obliques.
Following close behind for the rectus abdominus muscles were the captain's chair, exercise ball crunch, vertical leg crunch and the torso track, taking spots 2 - 5 respectively. For the running order of the most effective in the oblique muscles, starting from number 1, was the captain's chair, bicycle movement, reverse crunch, hover and taking 5th place was the vertical leg crunch.
Worst Ab Exercises Results Of the thirteen abdominal exercises studied, the bottom three for effectiveness in both the rectus abdominus and oblique muscles was the traditional crunch coming in at number 11, exercise tubing pull taking 12th and coming in dead last was the abdominal (ab) rocker.
The study did show that all 13 abdominal exercises were effective at some level however, some were just more effective. If you are short of time and want to get the most from your abdominal (ab) exercises, then just focus on those that were deemed the greatest abdominal (ab) exercises.Â
Author Julie Barros is the creator of http://www.exercise4weightloss.com where you will find exercise and weight loss tips, weight loss reviews, weight loss tools and more.
To see the full results of the study be sure to read this article on the best abdominal (ab) exercises
,Keep the Love Handles in Check
Keep the Love Handles in CheckBy Lemuel Thomas
Your abs are made up of the rectus abdominis, internal oblique, external oblique and transverse abdominis.
Ab Muscle Function
The rectus abdominis is a key postural muscle. It is responsible for flexing the lumbar spine, as when doing a 'sit-up', while the function of the oblique muscles are for spine flexion, rotation, and lateral flexion.
Most people just do crunches. Crunches mainly focus on the rectus abdominal. Therefore, if you are trying to work your love handles, crunches will not do the job. Your oblique muscles (love handles) are targeted when you perform twisting, or reaching movements. Twisting movements are also important for rotation of the spine. In day-to-day activities you rotate the hips countless times when reaching. Therefore, not only does your physique benefit when you work your love handles, however your body function and body mechanics improve. This decreases the risk for injuries.
Working your obliques also improves your strength when performing exercises such as squats and dead lifts.
Dieting and the Love Handles
Eating properly will make a great difference in decreasing the size of your love handles.
If you are trying to loose your love handles, or maintain a fit waist, there are a few key things in your diet to look out for and avoid:
* Hydrogenated oils
* Vegetable oils
* White Bread
* White paste
* Sugars
* Creamy Sauces
During my off-season I may not be as focused on my eating habits. The love handle area is the main place that my body stores fat. I try to be mindful and not go to crazy with the breads and pastas. My favorite breakfast food is pancakes. This definitely adds a few inches to my love handles during the off-season. So, I need to be mindful of this and eat certain foods in moderation only.
Examples of Ways You Use Obliques During the Course of the Day
* Reaching in a cabinet
* Opening doors
*Opening file cabinets
* Carrying groceries
* Shopping in the supermarket - reaching for items on shelves
* Cleaning your car
* Lifting babies and children
Oblique Exercises to Consider
* Seated twist
* Planks
* Bicycle exercise
* Oblique crunches
* Side planks
Cardio to Burn Fat
Along with building strong, lean muscles comes burning fat or adipose tissue - so you can show off your muscles! Cardio exercise should be done 3-6 times a week to burn fat. Be sure to pace yourself. Ideally, you want to do at least 30 minutes of cardio activity. If you can't do 30 minutes at once in one day, then do two sessions of 15 minutes each. Try to perform various cardio activities that you enjoy. You might not always like working out however envision yourself and how you want to look. Stay motivated to get to where you want to be. Rely on a few different friends who know your goals to help keep you on track.
Cardio Exercises to Consider
* Walking
* Jogging
* Swimming
* Stair climbing
* Biking
* Cross-country skiing
* Elliptical trainer
* Aerobics
* Rowing
* Rock Climbing
* Raquetball/Handball
* Dancing
LT Thomas, BS Speaker, Fitness trainer, Competitive Bodybuilder http://www.Baltimorefitnesstraining.com L.Thomas@ltpersonaltraining.com http://www.myspace.com/ltpersonaltraining