What is the external oblique muscles?
The external oblique muscle is a muscle located on the side and front of the abdomen. It is one of the muscles that make up the “six-pack” muscle group that is often visible in people with low body fat. The external oblique muscle is responsible for several movements in the trunk of the body, including rotation of the trunk and flexion of the spine. It also helps to support the abdominal wall and assist in breathing.
Origin, insertion and function
Origin:
- The external oblique muscle originates from the external surfaces of ribs 5-12
Insertion:
- The muscle inserts into the iliac crest of the hip bone and the linea alba (a fibrous band that runs down the center of the abdomen) (1)
Function:
- The external oblique muscle is responsible for several movements in the trunk of the body, including:
- Rotation of the trunk
- Flexion of the spine
- Support the abdominal wall
- Assist in breathing
- Compress the abdominal contents
- Assist in forced expiration
- Assist in maintaining good posture
To work the external oblique muscle, exercises such as side bends, crunches, and twists can be performed. It’s important to note that the external oblique muscle works in synergy with the internal oblique muscle and the transversus abdominis muscle for abdominal movements.
Common signs of weak external oblique muscles
Signs of weak external oblique muscles include:
- Poor posture and slouching
- Difficulty performing exercises that target the oblique muscles, such as side bends or twists
- Back pain or discomfort
- Difficulty maintaining proper form during exercises that involve rotation of the trunk, such as golf swings or throwing a ball
- Inability to perform functional movements such as lifting and carrying heavy objects
- Weakness or lack of control in rotational movements
- A visible lack of definition in the oblique muscle group
- Difficulty breathing and maintaining proper breathing mechanics during physical activity
- Lack of core strength and stability.
Exercises that strengthen the external obliques
Exercises that can help you build stronger external oblique muscles include:
Side Planks
- Start by lying on your right side with your right elbow directly under your shoulder and your feet stacked on top of each other
- Push up onto your right elbow and left foot, so that your body forms a straight line from head to feet
- Hold the position for 30 seconds to a minute, then repeat on the left side
Russian Twists / Oblique Twists
- Sit on the floor with your knees bent and your feet flat on the ground
- Lean back slightly and lift your feet off the ground
- Hold a weight (or a medicine ball, or a gallon of water) with both hands and twist your torso to the right, bringing the weight toward the floor
- Twist back to the center, then to the left
- Repeat for desired reps
Bicycle Crunches
- Lie on your back with your knees bent and your hands behind your head
- Lift your shoulders off the ground and bring your right elbow towards your left knee while straightening your right leg
- Switch sides, bringing your left elbow towards your right knee while straightening your left leg
- Repeat for desired reps
Side Bends
- Stand with your feet hip-width apart, holding a weight (dumbbell, kettlebell, or a gallon of water) in one hand
- Bend to the side, keeping your feet planted and your back straight
- Return to the standing position
- Repeat for desired reps, then switch sides
Cable Woodchops
- Stand facing a cable machine with a rope attachment, feet shoulder-width apart
- Grasp the rope with both hands, and pull it down across your body towards the opposite hip
- Slowly release the rope back to the starting position
- Repeat for desired reps
It’s important to always maintain proper form and technique during exercises, and it’s always recommended to consult with a professional trainer or physiotherapist before starting any exercise program.