Exercise Tips and Tricks for Healthy and Strong Obliques.

Obliques are the 2 pillars that hold up our castle.

So what are the oblique muscles and why is it important to keep strong and healthy obliques? Why do I love oblique movements so much? For one thing, it is fun to say obliques. Go ahead, try it, obliques. On a serious note.The oblique muscle plays a vital role in our posture, strong spine and the ability to twist and bend sideways. I call them the pillars of our castle. Our bodies are like castles and the obliques hold the castle up. Allow me to share a few of my personal favourite exercises and stretches for bullet proof obliques. 

Spinal Twists (let’s twist again like we did last summer)

I love me a good spinal twist! Spinal twists are good for digestion, a healthy spine and strong obliques. Here are some of my faves.

• In a supine position on the floor tuck your knees towards your chest, keep your shoulder blades on the floor and spread your arms out. Slowly twist the knees along with your trunk side to side. It’s ok if your knees don’t reach the floor just focus on the alignment. If you want that extra challenge, place a ball or light weight behind the knees. Squeeze the ball or weight and tuck the knees towards the chest as much as possible.

• While in a side plank position, raise the top arm up, slowly lower the arm down towards the floor coming into a slight twist. Make sure you get both sides! You can modify this movement by keeping the knees on the floor and eventually work your way up over time. 

• In a standing position and the legs slightly apart ( shoulder width). Hold 1 weight close to the chest and twist side to side. Keep the shoulders and the chest proud and open. For a fun twist (pun intended) to the exercise lower into a squat in between twists. 

Opposition Movements (pretend its opposites day)

What do I mean by opposition movements? The act of leading a limb to the opposite limb. For example left knee to right elbow and switch. These hidden gems are a double whammy because they serve as a twist as well. Check out these examples.

• Come into a plank position, lead the left knee towards the right elbow. Return to plank and lead the right knee towards the left elbow.

• In a supine position on the floor, interlace your fingers behind your head for support. You can lengthen the legs or bend the knees. Crunch and twist the opposite elbow to the opposite knee, continue to alternate this way. 

• Starting with a downward facing dog, lift the left leg up to the sky and take it to the right elbow or shoulder, return your leg to the sky and repeat on the other side.

Side stretches  (the pillars must unwind)

After a hard day’s work of twisting and stregthening, the obliques deserve a muscle melting stretch. Stretches help the body recover faster, prevent injury and well, feel so damn good. 

• Sit on the floor, spread the legs apart and slide the right arm towards the right big toe. It’s ok if you don’t reach the toe, just make the stretch feel good. Repeat on the other side.

• Place the spine on the floor, tuck the knees into the chest, take both knees to the left while you take your gaze to the right. Hold anywhere from 30 seconds to one minute. Repeat the other side.

Conclusion

So here is what we learned. The obliques hold our castle up. We must keep them strong, healthy, stable and give them a good stretch. They are an important part of the core and friend to the spine. Twists are awesome, opposition is fun and stretches are delicious.

What are some of your favourite oblique exercises? I would love to hear.

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