6 abdominal exercises for better and stronger side muscles

6 abdominal exercises that work out deeply side abdominal og the oblique abdominal muscles (musculus obliquus abdominis) - which gives increased muscle mass, tone og lateral stability.

It can be difficult to train the oblique abdominal muscles, often you can get stuck in the same abdominal exercises and thus struggle to build muscle mass, increase muscle definition and improve core stability to the optimum. With core stability we refer to the deep muscles that form the basis for the internal stability around the abdomen and lower back. In this article we have focused on how you can get even more out of your strength exercises for the abdomen and deep core by focusing more focus on the muscles in the side abdomen and oblique abdominal muscles.

- Particularly suitable for athletes and those who want to take the abdominal muscles to a new level

Athletes, such as within athletics, turn, soccer, handball og Cross Country, places incredibly high demands on their muscles - then it is important that you have as many muscles to play on as possible. If you have excellent strength in the rectus abdominis (the straight abdominal muscles) then this is fantastic for the back and stomach, but you can get even better function and stability by training the sloping muscles called external oblique muscle of the abdomen (the oblique side abdominal muscles) and the underlying internal oblique muscle of the abdomen plus transverse abdominis (the inner cross muscle). These 3 mentioned muscles often requires a little extra attention and specific training to maximize performance. Keep in mind that if you have an existing diagnosis, it may be helpful to consult with your clinician before trying these exercises.

- The 4 main muscles in the abdomen and the anatomy of the abdominal muscles

A little quick refreshment of the abdominal muscle and how it is composed:

In the picture we see the 4 main muscles which constitutes the abdominal muscles. In Norwegian these are called transverse abdominis (transverse abdominis in English), internal oblique muscle of the abdomen (internal abdominal oblique in English), external oblique muscle of the abdomen (external abdominal oblique in English) and rectus muscle.

Transverse abdominis: The innermost layer of the abdominal muscles. The main function is contraction of the inner core and deep back stability. When lifting strength and the like, you pull this muscle the same involuntarily - and to form a more visual picture of what it does, you can think of it as the body's "natural belly belt". And studies have shown that it can limit vertical pressure on the intervertebral discs (the soft discs between the vertebrae) by up to 40%.  (1) Thus, it can be concluded that lack of strength / activity in this deep core muscle increases the risk of back injuries due to heavier lifting and heavy work.

Muscle obliquus internus abdominis: Sits outside the transverse abdominis. Contributes to normal breathing function as an antagonist to the diaphragm when we exhale. It otherwise acts as an ipsilateral rotational muscle (it rotates on the same side as it is located) and cooperates with the obliquus externus to bring about this rotational movement.

Muscle obliquus externus abdominis: Contributes, along with the obliquus internus, to abdominal and chest rotational movement. By contraction, it also increases the internal abdominal pressure (intra-abdominal pressure) which provides a stabilizing effect for the spine and core.

Rectus abdominis: This is the muscles that sit in the front, and which can make up the sought-after "six-pack". The rectus abdominis is an important postural muscle that contributes to forward flexion (flexion of the lower back, as seen in a "crunch sit-up") and which is also important for exhalation - this in combination with the fact that it stabilizes the lower back by helping to regulate abdominal pressure.

1. Horizontal throwdowns (with training partner)

This exercise can only be performed with a training partner. It is performed by the person who is to do the exercise lying on his back on the ground - and holding around the ankles of his training partner who then stands approximately over the face of the person on the ground. The exercise is performed by lifting the legs up to 90 degrees, before the training partner pushes them down at an angle (changes direction every other time) - this is a variant of straight throwdowns that are more aimed at the oblique muscles. Do not push too hard on the legs, the exercise is heavy enough anyway. Performed above 8-10 repetitions with 3-4 sets.

2. Reversed bevel rotation pull with cable or workout

This exercise is exercising obliquus musculature with resistance, which gives extra good results due to the weight resistance. You need one training tram or one cable apparatus (as they have at the gym) to perform this exercise.

note: In this picture, the exercise is performed with a little too much rotation in the upper body, and the gaze must also be kept straight ahead - this in order to best stabilize the core and back when you perform the exercise.

The starting position is with slightly bent knees while you hold the handle and look straight ahead. Then pull your arms over your body and up towards the ceiling when you get up - and pull the handle up to the opposite side, approximately at shoulder height. Then slowly lower the handle to the starting position. Remember to lock your abdomen and back when performing the exercises ("abdominal brace principle"), to avoid strain injuries. Perform the exercise with 3-4 sets with 8-10 repetitions.

3. Hanging obliquus kneecap

Hanging squats are heavy, but give excellent results. By pulling the knees towards the lower body, hanging in a suspension device or the like, then you get more focus on the lower abdominal muscles - and when you put in a small rotation, you also get to train quite intensely against the obliquus abdominal muscles. Carried out every other page above 10 - 12 repetitions through 3 - 4 sets.

4. Landscape, cycling side crunch

A classic exercise when it comes to activating and strengthening lateral abdominal muscles. Performed from a supine position. Let the chest bend upwards and seek the opposite leg. Repeat for opposite leg afterwards. Performed above 10 - 15 repetitions over 3 - 4 sets.

5. Kneeling rotational medicine ball throw

This exercise requires a training partner. The exercise is performed by standing away from the partner with a light squat and good posture - here it is very important to tighten the core muscles when you throw / center the ball backwards to avoid injuries - then throw the ball backwards to your partner who receives the ball in same starting position as you. Then change sides. Performed above 8 - 10 repetitions with 3 sets.

6. Pull-down in cable device with rotation

We're back in the cable car at the gym. The exercise is performed in a kneeling position. Pull the handle down towards the ground in front of you and let the body go in a very light rotation - do this on every other side to activate and strengthen the side muscles in an effective way. This is an advanced exercise and correct execution is very important - we therefore recommend that you let a training partner observe how you perform the exercise. Performed with 8 - 10 repetitions over 3 - 4 sets.

Feel free to share these exercises with colleagues, friends and acquaintances. If you would like the exercises sent as a document with repetitions and the like, we ask you like and get in touch via get Facebook page here .

Backache? Did you know that back pain can be aggravated by a lack of strength in the abdomen or hip muscles? We recommend everyone with back pain to try increased training aimed at the hips and knees as well.

Try these too: - 6 Strength Exercises for Stronger Hips

What can I do even against pain?

1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.

2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:

3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.

5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).

Recommended products for pain relief in pain

Biofreeze (Cold / cryotherapy)

Also read: - 6 Effective Strength Exercises for Sore Knee

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Photos: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions.

Sources:

1. Hodges PW, Richardson CA, Contraction of the Abdominal Muscles Associated With Movement of the Lower Limb. Physical Therapy. Vol. 77 February 2. (PubMed)