This oblique abdominal exercise can easily be done on the floor at home. Many oblique exercises require a pull up bar, but no this one.
Oblique Side Plank Rotation
Here’s what you’re going to do. Get down on the floor into a side plank position. Create a fist with the arm on the ground. Come up into a side plank. Take the hand that’s on top and place it behind the head. You then rotate the elbow down to meet the fist.
Be sure to not cheat by moving the elbow. Don’t move the elbow as you rotate your torso. You should be activating the external obliques on the side because they are opposite side rotators. When you rotate the trunk to the right, the obliques on the left are activated. When you go the opposite direction, the obliques to the right are activated.
After you touch the fist, come back up to the top then lift the hips up. The lift activates both the internal and external obliques on the right side. This causes a lateral trunk flexion. This is a great way to train the obliques at home without equipment.
We all have obliques. The trick is what you do to get them to show. To do this, you have to be sure you are training them the right way.
The side crunch is a great way to train your obliques with no equipment in any setting. You can do this at home, but you have to do it the right way. We know that the obliques help flex the spine. However, the obliques also rotates the body to the opposite side. When the left oblique is contracting, you are rotating the opposite direction across the body. Knowing this, we must have some sort of rotating component to the side crunch.
The key to doing the Side Crunch correctly, is to do the movement way slower than you think you need to. Really concentrate hard on the upper portion of the movement. As you crunch, you must rotate a little bit to really get those obliques to work. You don’t want to make the mistake of getting up off the floor too much. By yanking on the neck to help cover the distance, all you are really doing is giving yourself neck pain. Just keep the movement at the top so you are contracting the muscle you are trying to work.
To train muscles effectively, it’s all about tension and applying that tension in a direct place. Anyone can get from point A to point B, but it’s all about HOW you get from point A to point B. When you train the obliques, it’s critical you are training them the right way. It’s all about the journey to point B. So, if you don’t focus on the quality of the muscle contraction, then you might as well not go on the journey in the first place.