The most effective exercises for the external obliques

If you want to have a good figure, persistent exercise is essential. First of all, you must develop good work and rest habits, go to bed on time, and get up on time in the morning. You can move your limbs or do dozens of sit-ups, which are very good for the formation of abdominal muscles. If you want to have good abdominal muscles, swimming is also a good method. You should also pay attention to developing good eating habits and avoid eating greasy food.

If you want to train your external oblique muscles, the choice of exercise and diet are actually very important! So what are some exercises for the external oblique muscles? How should I eat to help train my abdominal muscles? Let’s learn more about it with the editor today!

External oblique muscle exercises

How to exercise the external oblique muscles? First, lie on your back on a mat with your feet on the ground and your legs bent at 45 degrees. Cross your hands over your chest or place them lightly on either side of your head. Contract your abdomen, and bring your legs and head toward your abdomen at the same time, tightening them. Stay for about 1 second when your legs and head are closest to each other, then slowly return to the starting position, and stop when your shoulders and feet touch the ground. Be careful not to let your head touch the ground. Don't rely on inertia to complete the movement quickly, but complete the movement with rhythmic control.

Secondly, you can choose to lie flat on the mat with your legs straight, arms bent at the elbows, and place your fists on the sides of your ears. Then take a deep breath to roll your abdomen to the highest point, and then use one elbow to try to touch the knee of the other bent leg on the other side of your body. At the same time, lift the other leg off the ground and straighten it. Then keep your abdomen in a tightened state and swing your body so that the other elbow touches the other knee. At this time, start to restore the bent leg to a straight state, but keep it off the ground. Inhale during the rotation, exhale at the moment the elbow touches the knee, and then repeat the exercise.

How to exercise the external oblique muscles? What to eat to exercise the external oblique muscles?

The last one is to lie on the yoga mat on your side, then use your elbows to support your upper body, and your feet can be crossed and supported on the ground! You can also put one foot on top of the other, then lift your hips to the side to support your entire body. Make sure to keep your body straight, tighten your hips, and don't arch your back. You can do it for 20-30 seconds on each side, then switch sides. During the movement, keep your shoulder blades tight, your spine neutral, and your glutes squeezed. This is also one of the more important external oblique muscle exercises!

Abdominal exercise diet

A proper diet can accelerate muscle growth and prevent calorie excess. Avoid eating greasy foods, high in saturated fatty acids, high in sugar and high in salt. Eat a balanced diet, eat more fresh vegetables, fruits and high-quality protein; at the same time, ensure regular meals and eat small meals frequently.

How to exercise the external oblique muscles? What to eat to exercise the external oblique muscles?

For those who want to exercise and supplement nutrition, it is suitable to eat whole grains for breakfast, such as rice porridge, steamed bread, beans, and boiled eggs. It is not advisable to eat meat and greasy food. Soy milk is okay, but fried dough sticks are not allowed!

Lunch is the basis for afternoon exercise, and it is best to eat carbohydrates. Bread, rice, cereals, pasta, fruits and vegetables provide high-energy fuel for muscles and can speed up the re-stocking of muscle fuel after exercise.

Generally, after exercise, it is appropriate to eat a small piece of cake (a carbohydrate food) to supplement nutrition. Dinner can be optional, but it is not advisable to skip it. It is recommended to have a glass of milk after daily exercise to effectively relieve muscle soreness, as well as an apple and a piece of bread, and you can add a piece of chocolate. These things do not need to be eaten all at once, you can eat them slowly after the main meal (it is okay not to eat too much), and eat these things slowly.