Name: Playbook - Zac Perna - Obliques Movements
Uploaded: 2022-02-14T08:04:48.333Z
Duration: 10 min
Description: Obliques Movements

Riley

MarioGal

Here is my guide to obliques training! Below is an explanation of how I'd like you to use this but if you have any questions, message me. As I mentioned too, please don't do too much of this as it most likely will give you the appearance of a wider waist.

1. Choose one of these exercises to add onto the end of your sessions 2-3 per week. 

2. Use the rep ranges & set numbers provided as a rough guide, if something feels good doing more reps or less by all means do that. Just ensure you're getting a burning sensation in your obliques.

3. Keep the rest time low and remember you don't need to hit your abs directly for half an hour, just do a little bit more frequently and this'll give you the result your after whilst making the process far less painful.

4. Don't do any weighted exercise progressions if you can't get the sensation doing the movement without a weight. For example, don't use a weight plate doing Russian Twists if you can't get the burning feeling in your obliques without one.

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side, stopping at each side for a count and holding that stretch.

Russian twists

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side, stopping at each side for a count and holding that stretch.

Note: Don't use the weight unless you can hold that stretch position for a count and ensure you don't start performing the movement faster.

Weighted Russian Twists

- Start by positioning the cable at around chest height.
- Place your feet shoulder width apart and brace yourself before moving the handle across your body.
- When doing this, focus on trying to move the handle by rotating your torso as opposed to pulling with your arms.
- Hold where the tension is at its peak, then slowly lower back to original position.

Wood Choppers

- Position yourself so that your obliques are already under tension and you are twisted before you pull the rope down.
- On the way down, squeeze your obliques as hard as possible and hold it where the tension is at its peak.
- Slowly return to original position, whilst keeping the tension on.

Obliques Movements

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