Obliques Warmup Drills

The obliques are a group of muscles located on the sides of the abdomen and play a crucial role in trunk rotation, lateral flexion, and core stabilization. There are two sets of oblique muscles: the external obliques and the internal obliques.

• External Obliques: These muscles are the largest and outermost layer of the oblique muscles. They run diagonally downward and inward from the lower ribs to the pelvis. The external obliques primarily function to rotate the trunk and bend it laterally to the opposite side. They are also involved in flexing the spine forward.
• Internal Obliques: Situated beneath the external obliques, the internal obliques run in the opposite direction, diagonally upward and inward from the pelvis to the lower ribs. The internal obliques work in conjunction with the external obliques to rotate the trunk and bend it laterally to the opposite side. Additionally, they play a role in compressing the abdominal contents and stabilizing the core.

Side Bends: Stand tall with your feet hip-width apart and arms extended overhead. Slowly bend to one side, reaching your arm towards the floor while keeping your core engaged. Return to the starting position and repeat on the other side. Perform 10-12 side bends on each side.

Trunk Rotations: Stand tall with your feet hip-width apart and arms extended straight out to the sides. Rotate your torso to one side, bringing your opposite hand towards your back while keeping your hips facing forward. Return to the starting position and repeat on the other side. Perform 10-12 rotations on each side.

Standing Twists: Stand tall with your feet hip-width apart and knees slightly bent. Interlace your fingers and extend your arms straight out in front of you at shoulder height. Rotate your torso to one side, twisting from the waist while keeping your hips facing forward. Return to the center and twist to the other side. Perform 10-12 twists on each side.

Dynamic Side Planks: Begin in a side plank position with your elbow directly beneath your shoulder and your body in a straight line from head to heels. Lower your hip towards the ground and then lift it back up, creating a dynamic movement. Repeat on the other side. Perform 8-10 reps on each side.

Standing Torso Circles: Stand tall with your feet hip-width apart and arms extended out to the sides. Make large circles with your torso, rotating your upper body in a circular motion. After several repetitions, switch directions. Perform 10-12 circles in each direction.