Abs, Obliques

[hLd9]

What are the best exercises for getting hard obliques

I am currently doing ab crunches on the fitball and declines from a angled bench, but i don't seem to be getting to the obliques

[ChrisH]

Grab some heavy dumbbells and hold them in your hand at your sides. Then bend over sidways as if leaning to pick something up.

Side bends

[miskiw]

chris has got it with the side bends... also might want to do some bar twists to lean them up a bit with the side bends..

[hLd9]

thanx, i'll give it a try

[Merrida]

I wouldn't do side bends with DB's unless I wanted a wider, thicker waistline.

Medicine ball throws/catches to the side are great. Bike Crunches are great.

Your obliques help you bend side to side, and also to twist. But remember, too, any muscle you use with resistance has the potential to bulk up.

Training a body for athletic performance is different than bodybuilding.

If you're more interested in appearance, and want that sharp cut, then work on your back too. Most ab exercises work the abs as a whole eventually, but granted they're targeted differently based on angles and variations and YOUR ability to isolate (mind/body) while you're doing it.

Focus on cross-over movements.

We all have different opinions and schools of thought, and for me personally, I would avoid the weighted side bends (again, unless you're looking to widen and thicken there too).

Ultimately genetics determines, and that exercise won't in and of itself do that, but may potentiate it.

That said, I do notice that many people favor side bends, however.....

[Helene]

I do my obliques on the back extension thing. With weights. Is that good or can it widden the waist too? Merrida?

[NateDogg]

Originally posted by hLd9
What are the best exercises for getting hard obliques

What others said can make your obliques stronger and bigger, but don't forget cardio and diet if you want them to be "hard."

[Merrida]

Nate's right on about the "hard" aspect,...I didn't address that part, just the recruitment part. Thanks Nate, good point,.... even with good training of your obliques, if your diet isn't good and your bodyfat isn't low, you'll just look soft.

Helene, I don't think I understand what you're talking about re: doing obliques on a back extension machine?

Ultimately, if you train them like the rest of your body,...consider what training style you're applying to what muscles.

By that I mean, if you're lifting to build, and you lift hard and heavy,...then your muscles reflect that (according to your genetics that is).

So if you do one set of 50 reps of side bends with a 5lb DB.... your "development" won't be the same as doing 6-8 reps to muscle failure per set, with very heavy DB's for 4 sets.

((Of course, diet, cardio, bodyfat, etc., being equal across the board))

I know trainers who do not subscribe to this philosophy (re: how doing heavy weighted side bends affect oblique development), so please understand this is just based on my experience, what I've seen and learned......and I understand that everyone develops and responds differently. So the only way to "know" for sure is through trial and error.

I prefer to focus on "cross over" movements, not lateral bends (for development).

Lateral bends are, however, a healthy and natural movement.

[Helene]

I meant that, but at my gym it's not made the same, I can go side ways too..

http://www.exrx.net/WeightExercises/...Extension.html

Edit: OOPS here it is exactly.

[Merrida]

Oh, I know what you mean, I've seen people do them as well.

I don't think it will increase your girth, it's just your body weight. I'm not sure I understand the benefit or purpose of doing them, though (just because I don't see it mimicking any natural movements,...but then again, many exercises don't do that).

It would probably help your strength, and perhaps there's some flexibility help.

[hLd9]

thanx alot guyz