What are the exercises for the external oblique muscles?

When our abdominal muscles are trained to the point where the four abdominal muscles are visible, we can then practice the external oblique muscles. This will make the entire abdominal muscles more perfect. There are many ways to exercise your abdominal muscles. If you are working out in a fitness club, you can use equipment to practice, and the effect will be more obvious. Today, I will tell you how to exercise your external oblique muscles. You can practice in the early morning and at night. After persisting in practicing for a period of time, the effect will be very good.

1. Key points of the movement: Lie on your side on the mat, with the upper leg bent, the angle between the thigh and calf is about 60 degrees, the foot is on the ground, the knee is perpendicular to the ground, the lower leg is flat on the ground, the knee is also bent, the angle between the thigh and calf is also about 60 degrees, the foot is placed on the sole of the other foot, the leg on the ground is fixed in one position, the upper body is tilted, the shoulder on the same side of the foot on the ground, and the other side is close to the ground, the upper arm is placed on the other shoulder, the 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, and exhale at the same time, then inhale while slowly relaxing the external oblique muscle, return the body to the original position, and then practice repeatedly.

2. Time and frequency: Each time you practice this movement, generally do it 10 times, 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.

When practicing the external oblique muscles, the most important thing is the balance between the two sides. For example, if you do the left side first, you should do the right side first in the next set. Because the first time you do it you will have more physical strength and feel a little more relaxed. Therefore, in order to make the external oblique muscles on both sides look balanced, you must do it alternately. Another thing to note is that the movements must be standard, otherwise the rectus abdominis will borrow force and affect the training effect of the external oblique muscles.