This week I shared 5 innovative exercises for the obliques. As I recently shared a rotational exercise, I am not sharing one in this feature. But rotational exercises are awesome! All of these exercises require minimal equipment.
#1) Pallof Presses + Addition Of Weight Plate
This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility. The unstable nature of both the band and weight plate makes controlling the movement of the shoulders and shoulder blades, and stabilizing the torso, spine, and hips, more challenging.
Coaching Tips:
- Fasten a resistance band around a secure surface. There should be resistance in the band for 100% of the exercise. I also hung a weight plate from the band.
- When you perform the presses, your arms and the band should form roughly a 90 degree angle.
- Grab onto the band with both hands.
- Get into a tall kneeling stance. 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), brace your core (360 degree brace around your spine), and squeeze your glutes.
- Extend your elbows. Once you get to your end range pause for a count. Now perform the reverse movement and return to the starting position.
- Do not keep your shoulder blades pinned. They are meant to move.
- As you bring your arms back in towards your body, stop when your elbows come into contact with your sides. Don’t let your forearms touch your stomach area.
- For the duration of the exercise, do not allow your shoulders to shrug or round, or shoulder blades to elevate.
- For the duration of the exercise, 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.
#2) Feet Elevated Side Plank + Single Arm Dumbbell Snatches
This exercise, which is incredibly anti-rotational in nature, improves lumbo-pelvic stability, shoulder and scapular controlled mobility (and stability on the planted side). My snatch form isn’t perfect, but it’s good enough to share. I’m mostly using this exercise to improve lumbo-pelvic stability so the weight is fairly light.
Coaching Tips:
- Get into a side plank position from your forearm and feet, and elevate your feet up a wall.
- With this exercise, your elbow can be positioned slightly ahead of your shoulder as this will allow you to drive your body into the wall. Otherwise your feet will slide down the wall. Avoid this position if it bothers your shoulder.
- Place a dumbbell on the floor so it’s approximately chest level, and slightly ahead of your body. Hold the dumbbell. Your palm should be facing you.
- Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes.
- While keeping your body in a fixed position (aside from your arm), perform a snatch (or something close to it). This movement is VERY anti-rotational.
- Do not perform the movement by hyperextending your lower back and flaring your ribcage, laterally flexing your spine, shrugging your shoulder, or a combination of the above.
- In the top position, your arm should resemble close to a straight line, and the weight should be above your shoulder.
- Return the weight to the starting position with complete control, and maintain the side plank position. This component of the exercise is also very anti-rotational in nature.
- For the duration of the exercise, pay attention to your supporting arm. Push away from the floor and protract your shoulder blade (move it away from the spine and around the 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, or hips to pike or collapse.
- 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.
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#3) Isometric Copenhagen Side Plank + Band Resisted Psoas Marches
This exercise strengthens the adductors and hip flexors, improves lumbo-pelvic stability, and shoulder and scapular stability.
Coaching Tips:
- Place a resistance band around your feet. Fully extend your leg and place your ankle and foot on an elevated surface.
- If this position bothers your knee/any other part of your body, opt for the bent leg variation (your knee should be bent to 90 degrees, and your knee, lower leg and foot should be on the surface). If you do this, the band will need to be placed above your knees.
- Get into a side plank position from your forearm and foot. Your shoulder should be above your elbow.
- Now use your adductors and press your body away from the surface and towards the ceiling. Maintain this press for the duration of the exercise.
- Perform psoas marches on your other side.
- For the duration of the exercise, pay attention to your supporting arm. Push away from the floor and protract your shoulder blade (move it away from the spine and around the ribcage). Do not mindlessly hang out.
- For the duration of the exercise, your body should remain in a straight line from your head to foot. 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).
- In terms of breathing, do what works and feels best for you.
#4) Single Leg Side Plank + Banded Resisted Hip Abductions
This exercise strengthens the glutes, improves lumbo-pelvic stability, and shoulder and scapular stability.
Coaching Tips:
- Place a resistance band around your ankles. There should be resistance in the band for 100% of the exercise.
- Get into a side plank position from your forearm and foot. Your shoulder should be above your elbow.
- On the bottom side, contract your glutes and press your body up towards the ceiling. Don’t mindlessly hang out on your joints. Maintain this position for the duration of the exercise.
- If this position bothers your knee/any other part of your body, opt for the bent leg variation (your knee should be bent to 90 degrees, and your knee, lower leg and foot should be on the floor). With this modification, the band will need to be placed above your knees.
- On the top side, use your glutes to abduct your hip (bring your leg away from the midline of your body), and to a range where you are able to maintain proper form.
- Return your leg to the starting position with control.
- For the duration of the exercise, pay attention to your supporting arm. Push away from the floor and protract your shoulder blade (move it away from the spine and around the ribcage). Do not mindlessly hang out.
- For the duration of the exercise, your body should remain in a straight line from your head to foot (of the lower leg). 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).
- In terms of breathing, do what works and feels best for you.
#5) Single Arm Pallof Presses
This exercise improves lumbo-pelvic stability, and shoulder and scapular controlled mobility.
Coaching Tips:
- Fasten a resistance band around a secure surface. There should be resistance in the band for 100% of the exercise.
- Grab onto the band with one hand. Your hand should be in line with your armpit.
- Get into a tall kneeling stance. 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), brace your core (360 degree brace around your spine), and squeeze your glutes.
- Extend your elbow. Once you get to your end range, lift your arm so your hand is at least eye height. Pause for a count.
- Now perform the reverse movements and return to the starting position. As you bring your arm back in towards your body, stop when your elbow comes into contact with your side.
- Do not keep your shoulder blade pinned. It is meant to move.
- For the duration of the exercise, do not allow your shoulders to shrug or round, or shoulder blades to elevate.
- For the duration of the exercise, 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.
BONUS EXERCISE: Single Leg Side Plank + Banded Resisted Hip Abductions + Bottoms-Up Kettlebell Hold
Here is a very advanced side plank I recently did. This exercise strengthens the glutes, improves lumbo-pelvic stability, shoulder and scapular stability (on both sides), and grip strength.
Coaching Tips:
- Hold a kettlebell in a bottoms-up position, and protract your shoulder blade (move it away from your spine and around your ribcage). The kettlebell should be above your shoulder. Maintain this position for the duration of the exercise.
- On the bottom side, contract your glutes and press your body up towards the ceiling. Don’t mindlessly hang out on your joints. If this position bothers your knee/any other part of your body, opt for the bent leg variation (your knee should be bent to 90 degrees, and your knee, lower leg and foot should be on the floor).
- On the top side, use your glutes to abduct your hip (bring your leg away from the midline of your body).
- Maintain all of the above for the duration of the exercise.
- For the duration of the exercise, pay attention to your supporting arm. Push away from the floor and protract your shoulder blade (move it away from the spine and around the ribcage). Do not mindlessly hang out.
- For the duration of the exercise, your body should remain in a straight line from your head to foot (of the lower leg). 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).
- In terms of breathing, do what works and feels best for you.
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