Obliques & Serratus: How To Get EXTRA DEEP Cuts!
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- เผยแพร่เมื่อ 12 ก.ย. 2024
- Having defined obliques & serratus all comes down to diet, cardio, and proper exercise. Diet and cardio will help you obtain the lower bodyfat % you need to SEE your obliques & serratus, but unless you work the area and build some muscle you are never going to have those deep cuts.
(1:18)- Wood Chopper: www.youtube.com....
(2:53)- Standing Oblique Crunch: www.youtube.com....
(4:02)- Side Oblique Crunch: www.youtube.com....
(5:17)- Advanced Windmill- Torso Twist: www.youtube.com....
(6:05)- Floor Wiper: www.youtube.com....
READ FULL ARTICLE WITH PHOTOS
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If you’re having a hard time bringing out your obliques & serratus it could be due to a few reasons. The number one reason will always be diet and bodyfat percentage. If you have a thick layer of bodyfat around your core, you are never going to achieve that shredded six-pack look. If you need help putting together a meal plan that will get on track and shred unwanted belly fat, check out the SHF meal planner.
However, for those of you who have been training hard and already dropped your bodyfat percentage low enough to begin to see greater definition throughout your entire body, I have put together five exercises to help your abs & obliques really POP! Some of the exercises listed below are very challenging and I do not expect you to do all of them in one day. In fact, I would recommend that you add only one or two of the suggested exercises to your current abdominal routine.
The five exercises are listed in order by level of difficulty. Start with the beginner movements and as your core becomes stronger you will be able to master the more advanced ones. Be sure to read the descriptions below and watch the videos attached to this article to ensure you learn proper form to help avoid an injury. A general rule of thumb I like to stick to with all my abdominal exercises is to do 3 - 4 sets of 15 - 20 reps per exercise. Now get to work and let’s see some results Nation!
Beginner
1. Standing Oblique Crunch
2. Side Oblique Crunch
Intermediate
1. Floor Wiper
2. Wood Chopper
Advanced
1. Advanced Windmill- Torso Twist
WOOD CHOPPER
Starting Position:
Use an adjustable pulley cable machine for this exercise.
Put the pulley at waist level and grab the handle by interlocking your fingers.
Next, take a couple steps away from the machine so the weights will not touch throughout the exercise.
Your rear foot should be firmly planted on the ground, and your front foot should be pointed forward.
Keep your knees slightly bent, your arms straight, and maintain a neutral spine while looking in the same direction your front foot is pointing.
Action:
Once in position swing your arms forward keeping while them straight.
Slowly return to the starting position and repeat.
Special Note: It is very important to make sure that you are facing forward at all times. This way when you return back to the starting position there will be constant tension on your core keeping your obliques engaged during the entire movement.
STANDING OBLIQUE CRUNCH
Starting Position:
Hold a plate or dumbbell by your side with your feet about shoulder width apart.
Keep your chest up and maintain a neutral spine throughout the exercise.
Action:
Begin the exercise by leaning toward the arm you are holding the weight weight.
While contracting your core, slowly begin to lean to the opposite side until you feel a nice stretch up and down your obliques.
Return to starting position and repeat.
SIDE OBLIQUE CRUNCH
Starting Position:
Begin by laying down on your side with your feet together.
next use the elbow of one arm to hold yourself in the air and put the hand of your other arm behind your head.
Action:
Once in place, begin to raise your hips off the ground while keeping your core tight and maintaining a neutral spine.
Slowly return to the starting position without letting your hips touch the ground and repeat.
ADVANCED WINDMILL - TORSO TWIST
Starting Position:
Find a stable bar that you can hang from.
Hold the bar with a firm grip and slightly pull yourself up so that your shoulderblades are retracted and there is a bend in your elbows.
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I like it how he has a very humble tone.
@@user-tn7qy5fu6k Go away
this guy is very good at training and teaching. Unlike most TH-camrs who make money from videos, he actually deserves it. he has hundreds of videos and they are very helpful.
What defines whether or not someone "deserves" their pay?
Chris Eidson
he just stated that in his comment, being "good at training and teaching". off of that i would say not speaking bs to just get more content out (for more views = more $), and having a clear and descriptive manner of introducing exercises/workouts to the viewers, which is beneficial to both the experienced and inexperienced individuals
Chris Eidson supply and demand.
But what i think mark caleb is alluding to is that unlike many other popular youtubers who post videos that lack content, scotts videos always are informative, to the point and well worthy of the recognition they get.
TakeTheLift alluding
FlowFJ Thanks!
Thanks Sked, I appreciate the kind words my friend and am happy to have been able to help you. How things are said in text can definitely be lost in translation. I put out a video a few weeks ago talking about "Why you are afraid of lifting" and was referencing that. Everyone seems to have a comment about why something is bad for you. The human body is capable of such amazing things, I just don't understand the comments. I wouldn't recommend something that I thought was harmful ya know?
Not only is your material useful to those that want to learn but also to the instructors that want to learn what a good quality site or video is. No Shock Hype Insults Time wasted. Thank you for keeping the bar up.
"a bit of upper body strength..." A BIT, A BIT?!?!?
One of your most underrated vids scott, this is a goldmine
Favorite part of this video is that you continually place the emphasis on lower BF% and you do not pretend and mislead people that just by doing these few exercises they will get shredded obliques and seratus muscles!
Excellent video, Scott.
The Windmill looks humanly impossible! "Requires a bit of upper body strength"??? no kidding.... as usual, you are ROCKING it, Scott... keep it coming.
you can do pretty much everything in this video besides the wood choppers at home. U can use anything for weight for the standing oblique crunch. find something heavy to hold to stabilize for the floor wiper and get a pull-up bar to do torso twist :)
i've been subscribed to your channel for about 3 months, and i've probably watched most of your videos. its actually pretty amazing seeing your progress from the early videos to the most recent videos, there's definitely an appreciable difference in your size, but you're still very lean. keep up the good work bro! i always look to your videos when i want to mix things up in my workout
This guys knows what he's talking about. Awesome info! Thank you.
Wow man. I am honored to have been able to help you over the years! If that is you in your pick, you look AMAZING! we are basically the same size, I am 5'10" 171lbs! awesome! #HTH
Well, interlocking your fingers is definitely the best way to go. Let me know if that helps and what you think of opening up your stance! #HTH
Yeah you're right. I see comments like this all the time and guess I just got carried away. So many people talk about snap that and this is bad and it's just getting to be a bit ridiculous. But you are right, I need to keep an open mind and approach everyone with the same attitude :) Thanks man.
Yes for sure. I usually do my ab training at the end of my muscle splits like chest and triceps and back and biceps anyways.
Thanks Scott,great instructional video. Well spoken made easy to understand, the last exercise was challenging but if you don't give up , very rewarding, thanks!
Ive been doing the plate side crunch for about three weeks.one of my favorite ab exercises.One of the best oblique excersize,imop.
yes been waiting for something like this, being 6pack lean is no longer the benchmark for contests,a shredded serratus and ofcourse glutes are a must for top 5 placings
I was actually going to film one tomorrow for my MAXIMUM GROWTH series! Try pyramiding your weights. Do a set of 10, then 8, then 6, then 4 and increase the weight (progressive overload) for each set. #HTH
Hanging serratus crunch, also do a serratus press, arms kept straight up, shoulders dip down a little bit, squeeze serratus. Love the vids bro! Keep 'em coming!!
Okay you went from like beginner mode to strait hardcore mode
WOW, very impressive!
Well, I do all my vids shirtless when I am lifting in my studio. But I want to be a bit more respectful in the gym. Plus, I need to clip my mic :)
I think they work great if you use them properly. Most people use momentum to go back and forth. You need to do slow and controlled motions ot get the most out of them.
i don't care so much about my body fat right now, i train for joining the army så a shredded body isnt really important right now, but ive allways been a skinny dude to so i don't have to much fat either. Just looking to strengthen all muscles as much as possible and will absolutly add this to my core rutin! Thanks Scott! :)
Oh it will Henrik! Good luck!
Hey Scott! I had no idea you were in those 'Be fit in 30 Extreme' videos! I only just happened across them today! Way to go man!
Excellent instructional video! Thank you very much!
You are right my friend. I hope this video helps you out!
VERY good tips. I'm going to try that last one with a small dumbbell clipped between my feet.
Gee...that windmill...AMAZING!!!!
Happy to help!
Scott. I have been following you now for about 18 months gained good lean weight and owe a lot of thanks to you bro you have helped so much it's a good thing what you're doing.But the way you responded to that MennoNL guy i thought was a little out of character for you.He was only stating the movement pattern of the spine not that he was scared of lifting. Then ends it with him not recommending it well, if he has a channel with just under 400k subscribers, then he won't! - Herminite Ed reporting
Thanks Kenday!
The best oblique exercise I've ever done are TRX style oblique crunches. Be sure your hands are positioned so the knees can't reach the elbows. Much better than the techno gym ab machine.
Some of my favorite cutting exercises... Nice work Scott... :-)
Great video Scott! This is exactly what I was looking for:) Cheers from Sweden!
Happy to help brotha! keep tearing it up in Sweden! #HTH
Scott's looking real lean! And he's stopped shouting in his vids! Awesome guy!
Thanks Jerry!
Synth why did you skip the hair day. You see how easy to hate on people. The guy is in amazing shape why do you have to criticize his calves. He's not competing in a show anyways.
Thank u Scott Herman for this 7 Minute AB workout for tonight. From: Kaley LM
All that I have to say is thank you man! Those excercises has helped me.
Hey Scott,
Thanks for all the great videos .. I go to CrossFit Hell's Kitchen in NYC five days a week as well as I sometimes do an evening workout at my other gym Equinox .. I love to do abs and I love to workout .. Your videos help and inspired me to workout harder and correct some of my form ..Every time my friends ask me question on how to workout I tell them to log-into your site and watch your videos.. Please keep all the great workout tips coming and thanks again.
Britt
Impressive, thanks for an awesome how to!
Thank you Scott Herman this ab workout. Kaley
I admire your discipline! You've done a great job with yourself! You're a great inspiration and thanks for sharing.
hahahaha Scott YOU are the man! Shot for all of your videos, output and congrats on all of your gains and achievements. Its a true inspiration and great motivator to watch you videos and follow your channel. Iv really gotten into a habit of learning from yourself, Jeff Cavalier, Mike Chang, Peter Carvell, Elliot Hulse and some others. Out of curiosity have you considered doing some videos and/or working with any of the guys I mentioned above? YOUR DA MAN chuuuur from down under, Auckland/ NZ
Thanks Scott, I've always had trouble improving my obliques. Can't wait to try these out!
06:19 I like
Floor wiper is cheap but tough exercise, I like it very much. I started it 3 days ago. I managed 20 reps. Yesterday I did the 25 reps. Today I aimed the 30 reps but hardly managed the 28 reps.
Happy New Year to everyone! Keep yourself motivated this year don't give up.
No not at all, but you DO need to focus on diet and circuit training along with exercises like these to maximize your calorie burn to drop bodyfat. :)
All trainers should be as awesome as Scott! ♥
you are going to love it!
Windmill requires some really hardcore abdominal and arm strength..... Scott is a legend
The transverse process of the vertebrae isnt going to fracture, especially in the thoracolumbar spine.
It is a great exercise for the internal/external oblique. Give it a try in the normal ROM man!
Nice workout, I've been combining wood-choppers and standing oblique crunches with my ab workout (2times a week combined with one large muscle group workout). I might switch it up with some windmill twists and side oblique crunches you just showed us.
fantastic exercises scott. and very well explained.
hrmm.. I will have to check this out!! thanks!
Thank you man very helpful
great stuff captain! as always you never fail!!!
Scotty you are the best and the original
loved the choppers, Thank you
You my friend are my hero Scott I wanna get as big as you god bless you and may you get 10000 viewers your the best
Awesome Video,Scott! Many thanks for that!
Hey Scott,
I have always found that my serratus gets VERY sore whenever I do barbell shoulder press/military press. I think it's because when you do barbells, it really applies eccentric movement to your serratus at the bottom of the lift because it restricts your elbows from moving inward. On the other hand, when using dumbbell shoulder press, your elbows are allowed to go down to your sides.
In any case, after doing BB shoulder press, I always have really sore serratus after.
brilliant stuff.one of a kind routine!
His shirt is broken
We should send him some t-shirts.
@@eztvlight1202 you replied to a 4 year old comment
@POOR PIRANO look at the dates
why wear a t shirt at all...
@@2012ams1 he is a vag-tease
Im gonna try the last exercise with the barbell tomorrow! The second last one is quite hard for me to do, so i hope this one's gonna work. Thanks :)
of course! You still need to build muscle there! #HTH
Well, they DO hit the sides because they help stabilize during the exercise. But I would rather do one geared to specifically hit the area if I was training obliques / serratus
It's always great to switch it up man! Let me know how it works for you! #HTH
Thanks Tomas! #HTH
Thank you Scott!! You are the best.
Complex but amazing as always scottie. Tear up that core hermanites ! HTH
Hi Scott! Glad to see that your next video is MAX. G. SHOULDERS :P
Btw. thanks for the tip above ! And as I replied to you, I want to ask you if you can talk about 'body-split' through week/days .. If I do one muscle per day it's a long time (5 days) until I do that muscle again. On the second hand, If I do combination, somehow I don't get the max. from one muscle .. Right now, I do BACKx1, ARMSx1, CHEST+SHOULDERSx1, LEGSx1 and ABS in every day for 10-15min. I just don't feel it's good enough..
Great tips Scott, Thank you very much!!!
hey man these are awesome exercises I'm a boxer and I'm sure these exercises will help build up core to be able to withstand hard body shots to liver and the kidneys.
you are so humbuled guy
god bless u , brother
thank you for helping me buddy.... i loved it...!!!!!
05:40 not if you get shoulder ache
You sir, are an inspiration.
Hey, great man. Thanks a lot. Gonna incorporate these. The one one the floor looks lil risky, but will improvise a homebuilt stability rack.
90% of herniations are either posterior or anterior herniations. Very few herniations are laterally bulged. The resistance doesn't really act directly on the vertebrae in the standing side crunch. Machines like the rotary torso promote the type of injury you are describing. I've been doing the standing side crunch and worked my way up to 60-65 lbs for 15-20 reps.
I think you're worried about laterally flexing too much (bringing the weight too low to the ground) past normal lateral flexion ROM
nice videos man, I like the way you explain all the exercises, I wonder if you can make a video, with a proper diet, thanks! continue with your great videos
Scott you are the best always amazing videos, great tips and different exercises. Thanks so much you rock!
I totally agree; you need those carbs to fuel the energy systems in your body as well. Without carbs, you'd be really lethargic. It's always good to compensate the body's needs by adjusting the diet properly.
im looking forward to try the last one
Thanks man! #HTH Keep training hard!
Love watching your videos
Happy to help man! #HTH
They probably just aren't strong enough yet. Takes time brotha, you will get there! #HTH
Nice presentation Scott
Great video Scott!
Scott, I'm, you could say a bit pudgy. I've dealt w/ weight issues for years (213 lb. on a 5'6" frame) ; I do good and then I fall off the wagon, never staying quite consistant with diet or exercise. You are correct when mentioning strength when doing these exercises, I would probably fall on my head if I tried the windmill now. You have to build up strength when doing them, with correct form. My question is, should I focus more on cardio to lose weight before I do such things as side-bends?
Scott could you do a video on how to do the serratus crunch from the pull up bar? Arnold use to do them alot from what ive read off the internet. Would be good to see it as it is an exercise that not that many people know off or how to perform correctly
Very true! but happy to enjoyed it! #HTH
Thanks Khalid! #HTH
Thank you Scott! Fantastic!
That's the spirit Avi!!! #HTH
Thanks man!
Thanks bortha! I do my best! #HTH