5 exercises for the oblique muscles of the abdomen – BOA FORM

The oblique muscles are those located on the sides of the abdomen. They are divided into: external oblique muscle, internal oblique muscle and transverse muscle.

The external muscle is the largest and most superficial of the three. It lies under the skin of the thoracic and abdominal regions. “The abdominal muscles are responsible for tensioning the anterior body wall. In collaboration with the dorsal musculature, they stabilize the spine and move the trunk”, explains Waldyr Maciel, physical educator and Technical Coordinator at Les Cinq Gym.

That is: with all structures strengthened, your posture improves and pains are relieved. The professional lists the best exercises for the region:

BEST EXERCISES FOR THE OBLIQUES

“The oblique abdominals are, without a doubt, muscles that we must not forget to work on in training. Its function is to stabilize the trunk in rotation and lateral flexion movements”, says the specialist.

TRUNK LATERAL FLEXION

Lying on your side, stretch your lower arm forward and slightly bend your legs. The other hand touches the ear.

Then, lift your torso and knees off the floor, bringing them together as if your legs were going to touch your elbow. Do the desired number of repetitions and then switch sides.

SIDE PLANK

– (GOOD SHAPE/GOOD SHAPE)

Lie on your side. Leave the lower forearm resting on the floor, with the elbow below the shoulder line. Keep your body in a straight line and one foot on top of the other.

Then lift your hips, lifting your body off the floor. Hold the position for a few seconds and repeat on the other side.

CRUNCH WITH TRUNK ROTATION

Lying on your side, bring both hands to your ears and slightly bend your legs.

Then, lift your torso and knees off the floor, bringing them together as if your legs were going to touch your elbow. Do the desired number of repetitions and then switch sides.

TWIST WITH BALL

– (Good Shape/GOOD SHAPE)

Sit down with your legs stretched out in front of you, but your knees slightly bent. Hold a ball in your hands, and bring your torso back (but keep your spine straight).

In quick movements, take the ball from one side of the body to the other, making it touch the ground.

BOARD

– (Li Sun, Pexels/Handout)

Lie on your stomach, support your toes (open at hip width) and forearms (in the direction of your shoulders) on the floor. Then, lift your body off the ground, but keep it straight. Hold the position for a few seconds.