#1 BEST Bodyweight Exercise For HYPERTROPHY of the External & Internal OBLIQUES (At-Home Workout)

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Key Timestamps:
0:00 Workout Technique Demo
0:43 Overview
1:06 Important Form Tips
3:40 Anatomy Overview
4:00 Anatomy - External Oblique
4:46 Anatomy - Internal Oblique
5:53 Why & How This Technique Works Both Obliques
7:22 Overview of Benefits
8:09 Why This Technique is the BEST Bodyweight Exercise for Oblique Hypertrophy
11:47 Intro - Abs & Obliques Full Online Programs

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We have two different oblique muscles - external and internal. They’re called obliques because their fibers lie across the body at oblique angles. The external oblique fibers are oriented at a downward angle - they originate all across the sides of ribs 5 - 12, and then the insertion points merge with what’s called the rectus sheath, which covers the rectus abdominis or abs, through it to the linea alba. Some of the lower fibers also insert on the anterior superior iliac spine on the front of the pelvis. So when the external oblique fibers contract they bring the lateral side of the chest down and in.

The internal oblique fibers lie underneath the external oblique - hence the word internal - and its fibers go the opposite direction. They originate along the iliac crest of the pelvis and what’s called the inguinal ligament which is what creates that V down there, and travel up to insert on the rectus sheath and through it to the linea alba, and some of the upper fibers insert on the lower ribs.

So now, we can understand why this is an excellent technique for hitting BOTH the internal and external obliques! Most unilateral oblique exercises primarily target one or the other, because either you’re bringing your chest down, such as with the standing oblique crunch, which is the role of the external oblique, OR you’re bringing your hips up, such as with hanging oblique crunches, which is the role of the internal oblique.

But with this technique, you’re bending your body in the MIDDLE. So you’re putting eccentric tension on the external oblique on the way down by bringing it’s origins on lateral side of your chest away from its insertions, and you’re also putting eccentric tension on the internal oblique on the way down by bringing its origins on the lateral pelvis away from its insertion points. And then when you’re bringing yourself back up, you’re turning that eccentric load into concentric load. Those external oblique fibers have to work hard to bring your lateral chest back up and in, and those internal oblique fibers have to work hard to bring your pelvis back up and in.

This is an excellent technique to include in your routine because 1) It does the best job of isolating the obliques from the other abdominal and back muscles. 2) It effectively works the external and internal obliques simultaneously. 3) You can do it without any weights of equipment. 4) It's the BEST bodyweight exercise for hypertrophy of the obliques.

Watch the video for a demo and in-depth explanation!

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Disclaimer: Michael has not yet finished his medical training, and is therefore not yet a licensed physician. None of the material in this video should be taken as medical advice