Abdominal Routine - Obliques

5/1/10

Everyone does crunches and sit-ups to work the abdominal muscles but to truly have a strong core you also want to work the internal and external oblique muscles.  The obliques work when you flex and rotate your trunk.  Although they do fire on the a normal crunch, emphasis on the obliques will provide better symetry and will help those involved in sports with rotation (golf, baseball, etc) produce more sport specific power.  As with previous abdominal routine you wil want to do superset two exercises  which will provide you with a synergistic training benefit.  You will want to start by doing 3 sets of 15 repetitions for each exersise, once you can build to 25 you can start to increase weight.  As always, for best results you want to push the muscles to failure.

Super Set #1

Bosu Ball twisting crunches elbow touches knee & Bosu Ball twisting crunches with feet on the floor

Super Set #2

Decline twisting crunches & Hanging knee raise with rotation

Super Set #3

Cable twisting crunches & Straight arm cable twists

Super Set # 4

Swiss Ball oblique crunch & Twisting V-ups

Questions?  Call (303) 870-6206 or email todd@peakspeedandstrength.com to get them answered.