Obliques

  • Posted by a hidden member.
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    Feb 25, 2009 11:45 PM GMT
    Does anyone have any good work-out tips for the obliques and the dreaded "back fat?" I do squats, oblique crunches with weights, and TRX ab work. My obliques and lower back are the hardest part of my body to get lean. I was thinking I need to kick up the cardio in my work-out routine. Suggestions? icon_biggrin.gif
  • EricLA

    Posts: 3461

    Feb 26, 2009 1:04 AM GMT
    I'll let others weigh in about how to target the obliques specifically, because I'm still trying to find something that works better myself.

    But, as for "back fat" there is NO exercise that will "spot" burn fat from a specific part of your body. It's just everyday cardio and/or cutting of calories that will deplete fat stores in your body.
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    Feb 26, 2009 1:24 AM GMT
    EricLA saidI'll let others weigh in about how to target the obliques specifically, because I'm still trying to find something that works better myself.

    But, as for "back fat" there is NO exercise that will "spot" burn fat from a specific part of your body. It's just everyday cardio and/or cutting of calories that will deplete fat stores in your body.


    EricLA has it right. You can't burn fat in one area. What's your body fat? You need to be in the lower single digits to get rid of that back fat completely. You're body holds on to it to protect your vital organs.
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    Feb 26, 2009 4:59 AM GMT
    Calories.

    HIIT.
  • MikemikeMike

    Posts: 6932

    Feb 26, 2009 5:05 AM GMT
    CINCYMSN08 saidDoes anyone have any good work-out tips for the obliques and the dreaded "back fat?" I do squats, oblique crunches with weights, and TRX ab work. My obliques and lower back are the hardest part of my body to get lean. I was thinking I need to kick up the cardio in my work-out routine. Suggestions? icon_biggrin.gif


    Roman chair sit ups! Add twisting to alternate knee-killer.
  • TexanMan82

    Posts: 893

    Feb 26, 2009 8:24 PM GMT
    You don't need to target obliques that much. Stay away from weighted obliques.

    They grow pretty fast and have the potential to make your waist look thicker.
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    Feb 26, 2009 9:10 PM GMT
    A guy at my gym showed me this really cool exercise that targets all of your core, and you can really feel it in your lower back and obliques.

    I take a kettlebell and hold it down in front of me. I then alternate sides in how I swing it... I swing it to my left, and bring it behind the back of my head. So as it swings to the left, I'm also bringing it back behind me, and my right arm goes over my head, and bring the kettlebell directly behind my head. As it keeps swinging, I bring it back around in front of me on the right side, with my left arm / forearm passing over my head, with the kettlebell to my right side, back to down in front of me. So the kettlebell is making a circle around your body. I can't find a video of it on youtube, so sorry if this sounds complicated. It's really not, and your arms pass in a very natural motion. I swing first to the left, and next to the right. This is one rep. I like to do sets of 12.
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    Feb 26, 2009 9:31 PM GMT
    ...Deadlifts/ BB Rows/ Pullys / extensions will all help define the back area making your waist look smaller.....

    for me its about consistency with my ab exercises, every day, am and pm
    targeting all areas.....i do 250 at the gym and 250 before bed.....and stay away from fatty foods....excl a Saturday when i have a big tub of ice creamicon_biggrin.gif

  • Posted by a hidden member.
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    Feb 26, 2009 9:32 PM GMT
    TexanMan82 saidYou don't need to target obliques that much. Stay away from weighted obliques.

    They grow pretty fast and have the potential to make your waist look thicker.


    I agree 100%- got hooked on twisting with a bar....made me look like i had man handles...stopped it!
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    Feb 26, 2009 10:09 PM GMT
    Last time I checked my body fat % it was 10%, which was in August. I have gained more muscle mass since then. I'm going to lay off doing oblique exercises with weights and focus more on my lower back and cardio and stick to my abs routine. Thanks guys!