HOW TO TARGET THE OBLIQUES! | 10 Best Exercises

If you want to get shredded obliques, then you will want to start incorporating at least some of these 10 best exercises for obliques. Find out in this video, how to apply the science of ab and core training to your oblique muscles and start targeting them like never before. You may find that you will be doing a lot fewer repetitions in your workouts, but that your results will be much more significant.

It starts with understanding a bit about the anatomy of the obliques. You have both internal and external obliques that work in concert to produce rotation, and more importantly, control rotation (and in some cases prevent it all together). They also can produce side bending and flexion of the trunk depending on the movement being used to elicit their contraction.

The key is, that in order to get the most out of your oblique exercises and learn how to get them more shredded, you will want to pay attention to how you are doing every rep you do. Let me show you what I mean as I take you through my favorite choices.

First up is the standard side crunch. This actually is still one of the simplest and best ways to train your obliques but you have to perform them as I’m showing you here. You can’t abbreviate the range of motion and in doing so, limit the activation of the muscle. Instead, rotate your body back towards the floor to get a greater stretch on the obliques and a better contraction as a result on every rep.

The side bridge is going to train your obliques as a dynamic stabilizer. The key is to fire the bottom side to allow you to obtain a sturdy pillar-like stability to your torso from your head to your toes. Dip down a bit to challenge the muscles on every rep and then re-establish this stable position by firing up the internal and external obliques.

Continue to escalate the quality of the contraction by now moving up to an elbow to knee crunch. Here you are getting the added benefit of the knee drive which will help to posteriorly rotate the pelvis and intensify the contraction of the obliques on every rep. Remember to not go too fast and instead go slow enough to be sure the muscles you are trying to train are doing the work.

The kneeling cable press out is an amazing way to offset the load to one side and really challenge the anti-rotation function of the torso and obliques. You can do this either in the kneeling position or more athletically, on your feet. Either way, it’s a great way to challenge your obliques in a more functional way as you progress.

The seated broomstick twist is an old school ab exercise that is often done incorrectly. Too many times it’s done for high repetitions and with no are as to the amount of rotation being forced by the lumbar spine. It shouldn’t be this way. Instead, perform them as I’m showing you here and you will be amazed at how much more you feel them.

The exercises continue and get more difficult. From the hanging corkscrew twists to the banded cauldrons, each one is geared at limiting the focus of the contraction to the often overshadowed internal and external obliques. When you increase the strength of these muscles they tend to pay big dividends as you take their new strength back to the bigger lifts in your overall workout plan.

For more oblique workouts and exercises for a ripped midsection, be sure to subscribe to our channel via the link below and don’t forget to turn on your notifications so you never miss a new video when it is published.

[jabik_tz]

1:27 1. Side chrunches.
2:29 2. Side bridge.
3:19 3. Elbow to knee chrunches.
4:07 4. Broomstick twists.
5:19 5. Physioball plate twists.
6:26 6. Anti-rotation pressouts.
7:46 7. Corkscrew twists.
8:54 8. Banded elbow thrusts.
9:54 9. Banded cauldrons.
10:38 10. Landmine wipers.

[tommyfitzgerald]

Jeff: it’s not as easy as it looks!

Me:...it doesn’t look easy

[kiarakhirsten]

1:25 Side crunch
2:28 Side bridge
3:18 Elbow to knee
4:06 Broomstick twist
5:18 Physio ball plate twist
6:26 Anti-rotation pressouts
7:43 Corkscrew twist
8:54 Banded elbow thrusts
9:54 Banded cauldren
10:38 Landmine wipers

[tomoneill]

Let me tell you man I did 4 of these workouts. This is the first time training these muscles. I have never ever been so sore in my entire gym career then right now. Great video

[andrewlewis]

I feel like jesse’s intro is just going to be a montage of Jeff’s pissed off face every time the intro was talked about haha

[athleanx]

*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! 


If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[lalylaly]

1:25 Side crunch
2:28 Side bridge
3:18 Elbow to knee
4:06 Broomstick twist
5:18 Physio ball plate twist
6:26 Anti-rotation pressouts
7:43 Corkscrew twist
8:54 Banded elbow thrusts
9:54 Banded cauldren
10:38 Landmine wipers

[salahzemrag]

When Jeff chews a gum, he makes sure he chews on both sides to prevent masseter muscle imbalances

[ishaanchaudhary]

Me:*peeing*
Jeff:you're contracting the wrong muscle!!

[argonaut]

I was just thinking about learning more oblique exercises and this video was in my inbox thank you jeff you've taught me a lot.

[jacky]

Damn I thought I had obliques, turns out they were ribs

[sunbad]

Jeff's obliques literally have their own obliques

[briansamsonn]

“Goes to school”

Jeff: You’re doing it wrong

[MrGutsbsm]

These are truly amazing exercises, but it's not just the exercises, it's the amount of description to every detail while performing the exercises, to get the maximum benefit of these exercises. 2020, Jeff is definitely not playing around. Love Jesse's involvement in these videos, he definitely makes these videos even more enjoyable

[Orion-nshj]

After watching Jeff's videos i always gets so excited for gym like never before, love you jeff❤️❤️

[thechosenone]

Dynamic stability
Side crunch 1:46
Static stability
Side bridge 2:32
Athletic
Elbow to knee crunch 3:16
Broomstick twist 4:06
Anti-rotation press out 6:26 & 7:05
Corkscrew twists 7:42
Banded elbow thrusts 8:59
Banded cauldron 9:54
Landmine wipers 10:37

[smooon_]

Me: watches the video



Jeff: you're doing it wrong

[jacobclark]

Camera quality and lighting looks a lot better!

[tamaramashburn]

starting this monday finna keep you guys updated ive made my own workout, for upper, lower, mid, and obliques.
day 1:

[danqodusk]

Jeff, I've been finding you in my living room at least twice a day for the past two months, but you're always welcome because I always learn a lot. Thank you!