How To Get Obliques, The Muscle All Women Crave In A Man
Obtaining a nice, lean, and strong torso requires you to work on your obliques. Obliques are a muscle group the runs along the side of your core and for some reason woman love them on a man.
The main importance of these muscles are to help bend your torso to each side, rotate your torso to the left and right, and also actually act to resist your torso from rotating (which stabilizes and protects your spine).
Oblique Cable Resistance Training
In order to do the exercise of oblique resistance training with cables you need to attach a rope to a cable tower and move the cable to the highest pulley position in the tower. Once you have the pulley in position grab both handles of the rope and kneel down onto one knee. Your shoulders should be perpendicular to the stack. Extended your arms over the opposite shoulder and look straight ahead. Pull the rope across your body finishing the movement at waist level. Make sure to keep your core and abdominal’s tight when doing this exercise.
Complete between 3-4 sets of 8-10 reps (can be super-set with lighter sets of 20-25).
Hanging Knee Raises
I’m not a fan of hanging knee raises but they get the job done when it comes to building a stronger core and obliques. In order to do hanging knee raises you need to hold on to both handles of a lat pull-up bar located on universal gym sets. Once you are holding onto the bars you need to keep your knees bent and bring your legs up toward your right underarm. Hold and contract the muscle for a few seconds than go back to the start position.
Alternate each side for 3-4 sets of 10-12 total reps.
Rope Cable Side Crunches On The Floor
Before doing rope cable side crunches you need to set up the high-pulley cable machine by attaching a rope handle and selecting the weight you want to use. Grasp the rope slightly behind your head and keep your feet shoulder-width apart. Begin to crunch your right obliques hard by pulling the weight down. Hold for few seconds and bring the weight back up.
Make sure to complete all reps on one side first before doing the other. Complete 3-4 sets of 10-12 reps.