How to train the external oblique muscles to see quick results

The external oblique muscle is part of the abdominal muscles in our body, and it plays a very large role in the abdominal muscles. In other words, without good external oblique muscles, you will never have perfect abdominal muscles. Therefore, for those who want to develop abdominal muscles or lose belly fat, training the external oblique muscles must be a top priority. So, how can you exercise the external oblique muscles to see quick results? I believe many people are looking forward to knowing the answer to this question. Let’s learn about it together below.

The external oblique muscle is located in the superficial layer of the anterior and lateral part of the abdomen. The starting part is serrated, starting from the outside of the lower 8 ribs. The muscle bundles extend obliquely from the outside to the front and downward. The posterior muscle bundles end at the anterior part of the iliac crest. The upper and middle muscle bundles migrate inward to the aponeurosis, pass through the front of the rectus abdominis, and participate in the formation of the anterior layer of the rectus sheath, ending at the white line at the midline of the abdomen.

Many basic movements that target large muscle groups often have side effects on smaller muscles. For example, the supine dumbbell pull-up is good for the serratus muscles, and the curl is good for the forearms. Many professional athletes rarely or even almost never incorporate abdominal movements into their daily training. In addition to individual genetic differences, other heavy weight exercises are the most important factors. When using heavy weights such as deadlifts and rowing, the body is forced to use the abdominal muscles to support the weight, thereby achieving a secondary effect.

Action essentials

Lie on your side on the mat with your upper leg bent so that the angle between your thigh and calf is about 60 degrees. Your foot is on the ground with your knee perpendicular to the ground. Your lower leg is flat on the ground with your knee also bent so that the angle between your thigh and calf is also about 60 degrees. Your foot is placed on the sole of the other foot. Fix the leg that is stepping on the ground in one position. Tilt your upper body so that the shoulder on the same side of the foot that is stepping on the ground is off the ground and the other side is close to the ground. Place your upper arm on the shoulder on the other side and your lower arm is straight and naturally placed on the mat. Take a deep breath first, then tighten the external oblique muscle on the far side of the ground while exhaling. Then, while inhaling, slowly relax the external oblique muscle and return your body to its original position. Repeat this exercise.

Time and frequency

Every time you practice this movement, usually do 10 times at a time, and you will feel the external oblique muscles very well. Do 4 sets each time, and consider it a set when both sides are exercised, with no rest in between. After practicing on both sides, rest for 1-2 minutes before starting the next set of exercises. After practicing for one month, you can increase the number of times on each side to 20 times, and do 4 sets. When you practice 30 times on each side and do 6 sets in total, the shape of your external oblique muscles will be very toned. You will reach this level by practicing for 3 months. To give your muscles time to recover, practice every other day.

I believe that through the detailed introduction in the above article, everyone has a general understanding of the specific training methods of the external oblique muscles. After understanding, we must put it into action. Moreover, exercise is different from other things. It requires us to persist for a long time. Even if we develop external oblique muscles one day, if we return to our previous state and do not continue to maintain it, then the external oblique muscles will disappear soon.