Exercising the external oblique muscle can be achieved through methods such as lateral plank support, Russian rotation, alternating leg lifts in supine position, lateral flexion of weight-bearing bodies, and hanging leg lifts. The external oblique muscle is located on both sides of the abdomen and is an important component of the core muscle group. Strengthening this muscle helps improve posture and enhance lumbar stability.
1. Side Plank Support
Lie on your side on the ground, support your body with your elbows, keep your body in a straight line, and do not lower or raise your hips. This action can effectively stimulate the external oblique muscle and enhance core stability. Hold for 30 seconds to 1 minute each time, alternating between the two sides. Beginners can start with a short period of time and gradually increase the duration.
2. Russian Rotation
Sit on the ground, bend your legs and lift them up, tilt your body slightly backwards, make fists or hold heavy objects with both hands, and rotate your torso left and right. This action can fully activate the external oblique muscle and increase rotational strength. Pay attention to controlling the speed and avoid inertia driving the body to rotate. Complete 3-4 groups 15-20 times per group.
3. Lie down and alternate leg lifts
Lie down on the ground, straighten and alternate leg lifts, and try to keep the legs away from the ground. This action not only exercises the external oblique muscle, but also strengthens the lower abdominal muscles. Keep your waist pressed against the ground during the movement and avoid using force. Complete 3-4 groups 20-30 times per group.
4. Side bending of weight-bearing body
Stand or sit with a dumbbell or other heavy object in hand, bend the body to one side, and feel the contraction of the external oblique muscle. This action can specifically strengthen the external oblique muscle of the abdomen. Pay attention to controlling the amplitude of movements to avoid excessive bending that may cause lower back injuries. Complete 3-4 sets 15-20 times on each side.
5. Suspended leg lift
Hang on the horizontal bar, bring your legs together and lift them to one side, as high as possible to be parallel to the ground. This action provides strong stimulation to the external oblique muscle and can also exercise overall core strength. Maintain body stability during the movement and avoid using swinging force. Complete 3-4 sets 10-15 times on each side. When exercising the external oblique muscle, attention should be paid to gradual progress to avoid muscle strain caused by overtraining. It is recommended to schedule 2-3 targeted training sessions per week, with 3-4 action combinations chosen for each session. Warm up and stretch before and after training, especially relaxing the waist muscles. Ensure sufficient protein intake in diet to help with muscle repair and growth. Maintain a regular schedule and give your muscles ample time to recover. If there is persistent pain or discomfort during the training process, stop immediately and consult a professional coach or doctor.
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