Here are 5 humbling exercises that help strengthen the obliques. These exercises can be done both at home and the gym.
#1) Single Leg Isometric Glute Bridge + Lateral Leg Lowering
This exercise, which is extremely anti-rotational in nature, strengthens the glutes and improves lumbo-pelvic stability.
Coaching Tips:
- Lie on the floor. Your head, torso, and hips should be in a stacked position.
- Get into a single leg glute bridge position. Bend one knee, and place your shin in a vertical position. Fully extend the other leg and plantarflex your foot (point it away from you).
- If you can’t fully extend your leg, keep your knee bent at 90 degrees, and maintain this position for the duration of the exercise.
- As this exercise is very challenging, you may keep your arms on the floor. Aim to use as little support from your arms as possible.
- Extend your hips by pressing through the back portion of your foot and squeezing your glutes, NOT by arching your lower back.
- Your body should form a straight line from your knee to shoulders. Maintain this position for the duration of the exercise.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), close the space in your midsection (think about wrinkling the front of your shirt), and squeeze your glutes.
- Now slowly lower your leg laterally to a range that allows you to maintain proper form.
- Once you hit your end range (a range where you are able to maintain proper form), return your leg back to the top/starting position.
- When you return to the starting position pause and do a proper reset.
- For the duration of the exercise, not allow your knee to fall inside or outside of your foot.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to drop.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
#2) Opposite Shoulder Touches From Plank With Lateral Band Resistance
This exercise improves lumbo-pelvic stability, shoulder and scapular controlled mobility (on the side that is moving), and stability (on the side that is planted).
Coaching Tips:
- Get into a plank position from your hands and feet. Your body should be in a straight line from your head to heels.
- Attach a resistance band around a secure surface, and hold the band with the hand that is furthest away from the point of attachment. Your body should be perpendicular to the band.
- There should be resistance in the band for 100% of the exercise.
- Your shoulders should be above your hands. On the planted side, spread your fingers and pretend you are suctioning/spreading them to the floor.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), close the space in your midsection (think about wrinkling the front of your shirt), and squeeze your glutes.
- Now lift your hand that is holding the band, and lightly touch your opposite shoulder. Pause for a count.
- Then lower your hand to the floor, and touch the floor as softly as possible.
- Pay attention to your non-working/supporting side. Push away from the floor and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.
- For the duration of the exercise, your body should remain in a straight line from your head to feet. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, weight to shift from foot to foot, or to hips pike or collapse.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
#3) Hollow Body Hold + Anti-Rotational Fly
This exercise, which is extremely anti-rotational in nature, improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.
Coaching Tips:
- Lie on the floor. Your head, torso, and hips should be in a stacked position.
- Hold a weight in one hand, and get your arm into a fly position. In the starting position, the weight should be in line with your armpit.
- Lift up your legs so they are in a vertical position, fully extend your knees, point your feet away from you (plantarflex).
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), close the space in your midsection (think about wrinkling the front of your shirt), and squeeze your glutes.
- Now slowly lower your legs towards the floor, and to a range where you are able to maintain proper form.
- While keeping your head, torso, and hips in a fixed position, and legs fully extended and feet plantarflexed, perform a fly with one arm.
- The further away from the midline of your body the weight travels, the more challenging the exercise will be.
- Gain a moment of control, return your arm and the weight to the top/starting position (middle of your chest), grab the weight with your other hand, and perform a fly.
- For the duration of the exercise, your head, torso, and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to leave the floor.
- For the duration of the exercise, keep your core muscles braced (360 degree brace).
- In terms of breathing, do what works and feels best for you.
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#4) Anti-Rotational Get-Ups
This exercise provides a huge bang for your buck, and can be a great warm-up exercise. The band component makes this exercise incredibly anti-rotational. You won’t need to use much resistance to make this exercise challenging.
Coaching Tips:
- Attach a resistance band around a secure surface, and so it’s about chest level. Hold the band, and fully extend your elbows.
- Your body should be perpendicular to the band, and there should be resistance in the band for 100% of the exercise.
- Get into a tall kneeling position. Your head, torso, and hips should be in a stacked position.
- Before each rep, take a deep breath in (360 degrees of air around your spine), and brace your core (360 degree brace around your spine).
- Now bring one leg forward so you are in the bottom position of a lunge, and then stand up.
- Gain a moment of control, and return to the starting position.
- When your foot is planted, maintain a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. Pretend you are suctioning or screwing your foot to the floor.
- For the duration of the exercise, do not allow your knees to fall inside or outside of your feet.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine, or hips to rotate.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
#5) Side Plank With Banded Isometric Anti-Rotational Row
This side plank variation is extremely anti-rotational in nature, and is deceptively challenging!
Coaching Tips:
- Attach a band around a secure surface.
- Get into a side plank position from your forearm and feet. Your shoulder should be above your elbow.
- Perform a single arm banded row. When you are in the “row” position hold for the target amount of time. Not rotating will be very challenging!
- For the duration of the exercise, push away from the floor/towards the ceiling and protract your shoulder blade (move it away from your spine and around your ribcage). Do not mindlessly hang out.
- On this same side, imagine you are trying to slide your forearm down towards your feet (without actually doing so). This will help you generate even more tension.
- For the duration of the exercise, your body should remain in a straight line from your head to feet. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, torso, spine, or hips to rotate, or hips to pike or collapse.
- For the duration of the exercise, keep your core muscles braced (360 degree brace around your spine), and squeeze your glutes.
- In terms of breathing, do what works and feels best for you.
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