#1 BEST Bodyweight Exercise For HYPERTROPHY of the External & Internal OBLIQUES (At-Home Workout)
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- เผยแพร่เมื่อ 25 มิ.ย. 2024
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Key Timestamps:
0:00 Workout Technique Demo
0:43 Overview
1:06 Important Form Tips
3:40 Anatomy Overview
4:00 Anatomy - External Oblique
4:46 Anatomy - Internal Oblique
5:53 Why & How This Technique Works Both Obliques
7:22 Overview of Benefits
8:09 Why This Technique is the BEST Bodyweight Exercise for Oblique Hypertrophy
11:47 Intro - Abs & Obliques Full Online Programs
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We have two different oblique muscles - external and internal. They’re called obliques because their fibers lie across the body at oblique angles. The external oblique fibers are oriented at a downward angle - they originate all across the sides of ribs 5 - 12, and then the insertion points merge with what’s called the rectus sheath, which covers the rectus abdominis or abs, through it to the linea alba. Some of the lower fibers also insert on the anterior superior iliac spine on the front of the pelvis. So when the external oblique fibers contract they bring the lateral side of the chest down and in.
The internal oblique fibers lie underneath the external oblique - hence the word internal - and its fibers go the opposite direction. They originate along the iliac crest of the pelvis and what’s called the inguinal ligament which is what creates that V down there, and travel up to insert on the rectus sheath and through it to the linea alba, and some of the upper fibers insert on the lower ribs.
So now, we can understand why this is an excellent technique for hitting BOTH the internal and external obliques! Most unilateral oblique exercises primarily target one or the other, because either you’re bringing your chest down, such as with the standing oblique crunch, which is the role of the external oblique, OR you’re bringing your hips up, such as with hanging oblique crunches, which is the role of the internal oblique.
But with this technique, you’re bending your body in the MIDDLE. So you’re putting eccentric tension on the external oblique on the way down by bringing it’s origins on lateral side of your chest away from its insertions, and you’re also putting eccentric tension on the internal oblique on the way down by bringing its origins on the lateral pelvis away from its insertion points. And then when you’re bringing yourself back up, you’re turning that eccentric load into concentric load. Those external oblique fibers have to work hard to bring your lateral chest back up and in, and those internal oblique fibers have to work hard to bring your pelvis back up and in.
This is an excellent technique to include in your routine because 1) It does the best job of isolating the obliques from the other abdominal and back muscles. 2) It effectively works the external and internal obliques simultaneously. 3) You can do it without any weights of equipment. 4) It's the BEST bodyweight exercise for hypertrophy of the obliques.
Watch the video for a demo and in-depth explanation!
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Disclaimer: Michael has not yet finished his medical training, and is therefore not yet a licensed physician. None of the material in this video should be taken as medical advice
I tried this exercises yesterday, first few reps were difficult but I got it right eventually and knocked out 4 sets. I’m sore as hell today which means it’s that good.
Keep it up
@@DrGains oh I intend to permanently include it in my weekly workouts. Thanks again
Excellent presentation with great explanations and spot on exercises. Thank you!
I like the way that u explain the exercise adding the anatomy and benefits part . Well done on the great demonstration .
Thank you so much for sharing your knowledge. I love your videos.
Love how you deliver information in such a brilliant concise manner. Thank you Doc.
I agree completely. He is incredible!
Amazing info. it's better to try to understand somethin like this than just blindly follow any workouts out there. Subscribed
you just gave me the best mind mucles connection I've ever had to my obliques when you said they pull the chest such a good que!
Excellent video. Tried these as advised. I feel my obliques more than ever after any exercise. I’m certain that grinding these out regularly will make a huge difference.
Your explanation is so good and clear i coildnt resist subscribing. Thank you 🤜🤛
Stumbled on this video can't believe how it works ill definitely be doing these in my work ,thank you for your tips
this is by far the best exercise yet and great explanation.
i love you and your channel
please never stop doing what your doing
and good luck in your job
love you
I'm back after a week of watching this video my goodness this is def the most effective exerise I've ever tried for abbs. leg height is very important or it's just not the same
Thanks man I have been trying to find an oblique exercise for hypertrophy and this one hit just right. Could only do 7
Good work
Your a pro Doc!
So glad to see a fit doc, and not one overweight and keen on medicating me.
You explain everything very well. Thanks bro
Welcome 👍
thanks gonna try this
Its about time we get a concise explanation for this exercise. Thanks for the visuals. Does this help with back fat?
Cool exercise thanks
Your the exercises coach I was searching for. Good man 👍
👊
Hello sir your workouts are absolutely 🔥🔥🔥, can you also please give some tips on nutrition and supplements
yet again, just what I needed!
Glad to hear!
Yes that exercice with side plank is all what you need for obliques
Excellent as usual
Thanks again!
great stuff
I love new concepts! I also use kettle bell and landmine exercises. (age 65) and HIIT stairs.
Love your videos and your shoulder and back Maximum Gains Programs!
Thank you Daniel!
Your shoulder joints gonna love that
And the way you guide is fabulous keep ìt up ...
I appreciate it my friend!
Add an arm hook from the top arm like your grabbing something underneath and behind you on your way up, your shoulder should roll forward. This gives you that benefit of turning while underload
finally did these today, felt a bit foreign, after I get sore hopefully all those muscles will stabilize.
I used to do these in prison, best workout for the obliques, I did a variation where the feet were onthe ground and my arm on the side of the bed, roughly a foot off the ground.
What u did bro 😅
I did 2 sets of 10 on each side. So sore today. Thanks for sharing.
please do a video on isolation exercises for internal oblique hypertrophy for Adonis belt, thank you.
8:54 - everybody else is saying:
1-5 rep = strength
6-18 rep = hypertrophy
>18 rep = endurance
(of course all with a little bit overlapping)
Why didn’t I think of side planking from a bench…I do these all the time on the ground and never felt like I got enough ROM in the dip. Thanks for this.
Hey Dr !
Love Your Content, I have Gynecomastia So I Need Your Advise And Intelligence To Reduce It
Can You Talk About It And Perfect Exercises For It
This is what I was looking for
👊
I tore my right external oblique 2 years ago. While its fully healed its weaker than the left side. While going for general hyperthrophy and enough resting time in my training, I have to put a little more focus on that weaker side. I tried this excercise not fully horizontal, but like 45° from the standing position. My outer leg got far more activated. Simple fix with your Suggested horizontal line will fix this. Thanks!
I think once I dip into the U, I’m not going to be able to get back to parallel. 😅 Looking forward to this.
I'm gonna try this one today
Let me know how it goes!
Do side to side hanging leg raises do anything for obliges
thank you for all the videos could you please show us how to work with psoas (iliopsoas muscle) thank you
I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍
I had asked a video about obliques , Thanks for remembering that.
Any time!
@@DrGains thank you
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Great 👍
Can u make a vedio on how to treat winging of scapula
I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍
Any concerns regarding knee injury during the drop phase (0:23)?
You could probably do reach throughs to activate rotation of the obliques?
Id suggest using elbow instead of your hand to start if your weak. I found i was very unstable. So instaed of starting with a hold I limited the range of motion a litlle.
Are there any possible negatives for the back or spine bending that much in the U position?
Hi thanks for informational contents. I have a question. I am Beginner Calisthenic amateur athlete. I focus on more leg Workout. My training is like 1st option; 3 day leg workout and one day full body. 2nd option ; 3 day full body split, 1 day extra leg workout. And I do workout at park. For weight I use wood or rocks, stones etc. Which option would you recommend? Thanks 🙏🏻
gonna try it slow reps, (5 seconds up, 5 seconds down). I find iam not so sore with this method. Also strength comes quick this way
How would you suggest to add weight?
I like barbell twists while locked into a landmine, easier on my injuries.
Amazing exercise, but 2 words. Nucleus overload. High rep is best for hypertrophy. Also much more healthy for the joints
Good evening, Dr. Gains!
Thanks for the information about this awesome exercise.
I have one question: how many repetitions do you consider as enough for hypertrophy? Or is it safe to assume to go past the point where it feels like burning?
For mainly strength 1-6 reps and hypertrophy 7-15
So here's my question. What exercises indirectly work the obliques as well? Also it is true you can isolate the internal from the external?
For people that doesnt train the obliques very often I'd suggest to first train this exercise with feet on the ground, not elevated, because this one stretches the muscles a lot and you could tear them of you are not used to.
Could you please demonstrate?
whens the flexors forearms vid coming out
Like a much smarter younger and fitter me! But I do a lot of this stuff through my accidental fitness journey - “flexing side plank” and rotation are both important agree 100!
Just adding a 5 or 10 pound weight or ball on your hip for your opening exercise really kicks it up a notch
i like that original Sport Nike outfit!! so nicee!!
Thanks!
@@DrGains Wow i cant believe your post!"! Thank U!!--!...I really love your channel, probably the best sinergy about fitness & health in utube.......God Bless U Sir!!
Will this help with my diastasis recti?
Can I do this exercise also with a light scoliosis?
8:45 That goes against literally everything out there. Its always ~2-6 reps for strength, ~8-12 reps for hypertrophy
10:13 exactly "if you can do more than 15 reps of an exercise without hitting failure then it is not heavy enough to stimulate protein synthesis and to lead to hypertrophy". Where before he said low reps was best for hypertrophy, unless he thinks ~15 reps is low?
Using a dog is truly innovative. Great video, good sir!
Glad to hear, thank you!
What would you call this exercise
Hi. Does it work a lot on quadratus lumborum also? or just a little?
I am trying the pose. But I can do more than 20 reps because I am just 54 kilograms now.
I feel stretch ribs more when turning to front a little. Is it OK? thanks
does it help fix upper diastasis recti?
I have rib flare, I've heard obliques play a big part in improving on it, is that true?
is it healthy to don't train the obliques for having a thinner waist?
Well, I've been doing this for about six months now, and I've gotta say my dog is walking funny
What are the effects of the LUMBAR region,? Couldn't it hurt the Lower Lumbar region
But Doc this looks riskier for the knee joints....You are awesome in everyway no doubt but please elaborate
what if I put some load on this exercices?
Please make a video for interior pelvic tilt
I'll add that to my to-do list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍
@@DrGains could you do a tibialis vid?
I can't feel it, even though I am following every tip. Any suggestions?
I'm concerned about this damaging the conjoint tendon (Henle's ligament) or causing Gilmore's groin in weak beginners. If beginners support their feet with a tall book instead, would that reduce the exertion effort?
In my knowledge while high reps are optimal for endurance, high reps are not primarily used to increase strength.
Hey bro, are you an MD? If so, what specialty?
Just asking.
Wouldn't this hurt the side of your leg/knee? Like the ITB or something
So,, it isn’t true then that anything between roughly 5 and 30 reps are hypertrophic as long as you go close to failure..?
I always thought it was high load + low weights = strength, which is why power lifters and Olympic lifters aren’t huge but are brutally strong
WHAT? high load + low weights? You do realize that load= weight?
Oops I meant
High load + low reps = training for strength
@@asmr_reviews well then you are absolutely correct. High load + low reps = strength
Forearms part 3?
Is there a name for this exercise?
Would it be okay if your legs are slightly elevated. I feel more burn on my shoulders than my obliques. If anyone has a similar problem or just anyone that can give me some clarity about it, much appreciated
Thanks in advance
what can i do if i find this too hard?
I find most of this video very informative, and I learned quite a few things, however I am struck with confusion about the high load low reps/low load high reps conclusion. From my experience that is not necessarily true, also from what my college professor spoke of, research at the time was pointing to overall higher volume of load moved by the muscles leading to more hypertrophy, whether high weight or high reps or in between, and peak volume was usually in the middle. Strength I dont really know very well, I just know I usually make more strength gains with reps that feel evenly loaded (aka stresses well distrubuted across the joints & muscles) and close to max effort. Anyone else who would like to chime in on this?
www.ncbi.nlm.nih.gov/pmc/articles/PMC7927075/#:~:text=A%20low%20repetition%20scheme%20with,of%201RM)%20optimizes%20hypertrophic%20gains.
high load + low rep (1-5) = strength
Hey Doc, I've been facing slight inflammation in my right pec tendon area during my workout.
I haven't slept well in these recent days due to early morning classes and was wondering if that is the reason.
Probably to the fact you haven't had enough sleep for you to recover it is recommended to have 8 hours of sleep after working out
Get some sleep. Sounds like a recovery issue. If you have a massager then id use it (slow and controlled). Also drink enough water
can oblique training make your waist wide? i hear a lot of people mentioning that. i find it kinda odd since the obliques are such a tiny muscle
No it doesn’t , i used to think that too
I know you can't "spot train" areas -- but is low load high reps proper for trying to tone up "bat wings" and gain strength/definition/tone in the upper arms?
No just build muscles with moderate reps and weight
What if your arms are not long enough to make it parallel
Exercises for Diastasis Recti for men who have been obese.
damn never felt this with just bodyweight
Anyone mention this exercise's name
damn bro your audio was so low i had to turn my speakers up to 100
Hmmm I want to build muscle and strength but without the size. I have extremely uneven abs where it looks like I have only been working out one side of my body for months.
Had a very specific question about Aponeurosis lost it now will come back, prof told to think of it as how muscles attach to bone with just help of tendons, bones; bones ligaments. Aponeurosis does the same for muscles and muscles. Should probably revise. Thanks#!!!.
1:03 Hi Doctor, can I use my pet shark instead of dog to support my leg?
Actually, yes
I use my grandma, but I think she does not like it