Training the Oblique Muscles

By Eric Homan

For www.EliteFTS.com

A torso that rotates while sprinting, a stride just inefficient enough to fall behind your closest competition, a spine brought to you by the letter ‘S’, a skinny waist, a powerlifter or Strongman wanting to lift heavier tonnage—these are all reasons for training the oblique muscles. Here’s a guide to training the “side abs” using remedial to advanced techniques.

Let’s start with basic function: lateral trunk flexion, trunk rotation, and trunk flexion assistance. The trunk works in concert with other torso muscles to stiffen during high intensity lifts and movements.

Muscular endurance is the starting point of oblique training. For example, I’ve had success with the hips/knees bent side plank. I took a measure of time and performed about three sets. Then I performed the exercise with approximately 80 percent of the time for three sets and then added a few seconds every other workout. Once you’re able to do three sets of 40 seconds, progress to the next version. This is the beginning of oblique torso training.

Exercises and progressions (endurance)

Forty-five-degree hold: Static hold for endurance. This is a great exercise for those with shoulder problems. Work up to 60 seconds.

Here’s the beginning version (hips/knees bent).

Here’s the intermediate version (knees bent, hips extended).

And finally here’s the advanced version (on feet).

After building sufficient endurance, strength can be safely built.

Exercises and progressions (strength)

Side bends with dumbbells: Perform these in a controlled manner.

Russian twists: Perform these in a controlled manner as well.

Forty-five-degree lateral trunk flexion: Start slowly. You can build up speed later. You can also hold a plate or dumbbell at chest level.

Lateral trunk flexion (performed on an EliteFTS Deluxe glute ham raise!): Perform this in a controlled manner at first. You may need assistance when you first start.

Lateral trunk flexion with a dumbbell: Perform this still in a controlled manner.

Lateral trunk flexion with bands: This is the time to add some speed.

Lateral trunk flexion with bands and dumbbell: Use CAT.

How does all of this relate to specific needs or goals (why do you care)? Well, Russian twists will prevent excessive torso rotation while sprinting. Although scoliosis is beyond the scope of this article, it involves specific flexibility and neuromuscular reeducation work. These exercises should improve that. If you want your belly to stick out more, do all of these exercises. For torso strength development, work your way through the list eventually ending up at the lateral torso flexion using bands and a dumbbell.

Eric Homan is an ISSA certified trainer specializing in Active Isolated Stretching: The Mattes Method. He trains at The Gym in Plymouth, Minnesota and in the homes of his clients near the Twin Cities. He’s a firm believer in progress as a trainer and constantly strives to add to his knowledge of training. Eric can be reached at Eric22mn@aol.com.

Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest quality strength training products and services while providing the highest level of customer service in the industry. For the best training equipment, information, and accessories, visit us at www.EliteFTS.com.