8 strength exercises for abs and oblique muscles

Author: Nikolai Borisov - coach, champion of Russia in powerlifting.
2017-02-16

Visit the author's website of this article.

For whom?

1. For anyone who needs a strong core for powerful single efforts. In my opinion, such a core is essential for weightlifters, powerlifters, and throwers.

2. For those who dislike wasting precious time on multiple sets and repetitions. There's no need to do 5x25 when you can achieve muscle soreness with 2 sets of 5-8 reps.

3. For those who don't enjoy doing high-rep sets.

For what purpose?

1. To support the lumbar region of the spine. (I lifted 272.5 kg without a belt.) If you wear a belt, you should push with strong muscles, not just rely on your core.

2. When performing bench presses, you can do so without a spotter. A strong core allows one to bench press with weights that are 1.5 times their body weight or more.

3. It will protect your internal organs from being compressed in emergency situations. It once saved me. A careless crane operator pinned me with a large slab hanging from the boom against the inside of a truck bed. My core held up, while the boards of the truck bed broke. I fell out onto the ground without any injuries.

Special attention to the oblique muscles.

Inguinal hernias occur in experienced athletes, even though the vast majority "work their cores." However, many forget that the core consists not only of the rectus abdominis. Thus, they are only "training" the rectus muscle. The fascia of the external oblique muscles continues down toward the groin. The ligaments of the external obliques contribute to the formation of the inguinal ring. Weakening of these muscles, combined with age-related loss of ligament elasticity, leads to the occurrence of inguinal hernias. This is why it's necessary to give the obliques sufficient load instead of relying on them to engage in crunches together with the rectus muscle.

Recommendations for all oblique exercises.

You shouldn't do left and right sides without rest. After working hard on one side, you will start the other side in a state of oxygen debt if you don't rest. This means the second side will be less effectively worked. After each set on one side, get up from the machine, walk around for 20-30 seconds, then begin on the other side. This recommendation applies to all unilateral exercises: for arms, legs, lats, etc.

I advise against doing

1. Rolling with a wheel or barbell

It heavily loads the rectus abdominis and can also engage the chest, intercostals, and lats. However, it can cause discomfort in the lower back. Of course, you won't become disabled after one workout, but with regular use, the poor load on the lower back will accumulate, adding to the strain from squats and deadlifts. There’s no sense in risking it when there are many safe exercises available. In good exercises, the spine is stretched while training the core.

In the video, I placed a cushion under my abdomen to reduce the load on the lower back. This is a less hazardous option. You don’t have to roll with a wheel; you can roll with any barbell. The load in this exercise depends little on the weight of the bar. The diameter of the plates plays a significant role.

2. Plank

Every contraction of your heart pumps a certain volume of blood into the arteries. The normal resting cardiac output (CO = stroke volume multiplied by pulse) is 5 liters. During physical exertion, it can reach up to 40 liters. Let’s assume that during a plank (a moderate load), the CO will be around 15 liters. This means that during the minute your leg muscles are tensed along with your core, compressing the veins, your heart must push 15 liters of blood into the arteries. And how many liters can seep through those compressed veins in that time? The difference in blood volume can lead to varicose veins. A surgeon will then have to fix it for money. If the walls of your vessels are strong and elastic, you can perform the plank for quite a while without negative consequences. But if you are predisposed to varicose veins, forget about the plank.

Planks also have other side effects. They are discussed in detail here by Mikhail Ivlev.

3. Leg raises in a support position

It’s a low-risk exercise but also not very effective. In the video, I demonstrated two common mistakes that turn it from less effective to ineffective. The first is swinging the legs from a "laid-back" position. You can swing your legs like a pendulum hundreds of times with minimal tension on the rectus muscles. The benefit will not be for the muscles; instead, it will stretch the spine. The second mistake is trying to keep your knees at 180 degrees. In this variant, the thigh muscles will work more than the abdominal muscles. The correct execution is shown in the video "Leg Raises on a Swedish Wall."

I advise doing

Targeted work for strength – 5-8 repetitions, sometimes up to 12. More is pointless. Therefore, the exercises should be challenging, preferably with the option to add weight. The following exercises are suitable for these purposes.

1. Leg raises on a Swedish wall

Starting position - hanging on the Swedish wall. A comfortable support under the back is preferable. The angle at the knees should be 120-150 degrees; for beginners, it can be reduced to 100. Legs should be positioned forward at 35-45 degrees from the vertical.

Lift your legs while exhaling, aiming to bring your knees toward your chest. The rectus abdominis will begin to engage especially well when your pelvis comes off the support.

Do not lower your legs below the starting position. If you cannot determine the height (depth) of your lowering on your own, place a stool or your partner’s leg as a limiter.

2. Crunches on a bench with a cable or resistance band

Secure your thighs to the bench. Grab the handle of the cable or the end of the resistance band. Unfortunately, it’s not always possible to do this without a partner’s help. The closer the cable (band) is to vertical as it comes from your hands, the greater the load on the rectus abdominis in the contracted position. This exercise is beneficially different from the common crunches on the Roman chair with a disc (dumbbell) behind the head, where the weight adds load in the lower part of the amplitude.

3. Metronome

An excellent exercise. It places a significant load on the rectus muscles, a bit less on the obliques, and stretches the spine. Before performing, it’s essential to warm up properly with upper body twists while standing with a light barbell on your back.

Starting position - hanging on the bar. Without swinging, smoothly lift your legs to the bar. Stop to prevent any oscillation, fixing your feet at the bar with your knees at 120-160 degrees. Lower your legs to the sides alternately.

4. Crunches (torso raises) in a hanging position

We used the "Camel" designed for reverse hyperextensions for crunches. Unfortunately, this exercise is challenging to perform without a helper who will fasten and unfasten the belt. However, it’s worth calling a partner for assistance. In addition to the excellent workout for the rectus abdominis, you will achieve a stretch in the lumbar region. If you’re unsure about the reliable fixation of your legs, place a soft mat under your head.

5. Shoulder Bridge

Start the exercise well-warmed up, especially regarding the shoulder girdle. This can be performed on a bench press.

The torso should bend at the thoracic region, slightly involving the lumbar. Do not bend the hip joints! Do not lower your legs to the bench. Expect soreness in the rectus muscles for about five days. If the exercise proves too challenging, work on the upper part of the amplitude. Lighter individuals may need to attach a weight plate to their legs after a few workouts to increase load.

6. Hip Raises on Elbows

This exercise has one drawback. When you start placing a 32 kg kettlebell on your pelvis and working with it, the load on the shoulder joint becomes noticeable, considering the uncomfortable position for the joint. It begins to adversely affect pressing exercises. It’s very suitable for home workouts: place your legs on the couch and train your obliques.

Starting position: The lower foot is in front of the upper one, and the knees are slightly bent. Feet should be at the very edge of the bench; placing them further will press the edge of the bench against the shin. Start lifting your pelvis while exhaling. Do not bend your hip joints or spine forward, including in the cervical region. Look away from your legs. Fix at the top position.

7. Side Bends

A horizontal "horse" is necessary. Adjust the roller to fit your body both vertically and horizontally.

Starting position: The lower foot is in front. Lie on the back pad. The hip joints should be nearly straight, and the knees slightly bent. Hands should be positioned behind your head. Lift your torso while exhaling. Do not bend the spine forward; this applies to the cervical region as well! Look away from your legs. Try to fix the upper position. For added resistance, it’s more convenient to use a dumbbell, holding it in the upper hand. The lower hand should act as self-support, ready to push against the floor.

8. Pendulum

This exercise is not strength-oriented. The pendulum provides a very weak load on the oblique abdominal muscles. We recommend finishing any workout with this exercise for spinal stretching.

Find a bar where you won’t risk hitting your legs. This can be done outdoors, at kids' playgrounds, while walking with children. You can also use soccer goals. Before the exercise, check how well the goals are secured. Every year, dozens of people die under fallen soccer goals. If there are no goals, I’ll show the exercise on a double pulley.

Starting position: Hang still, using a wide grip. During the exercise, there shouldn’t be any swinging forward or backward. Do not bend your arms! Do not bend your hips! The body should remain in the plane of the bar. Side movements should come from flexing the spine, mainly in the lumbar region.