The 25 Best Exercises to Sculpt Your Obliques

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presserffg
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The 25 Best Exercises to Sculpt Your Obliques

Postby presserffg » Tue Oct 23, 2018 8:02 am

In the world of lifting heavy things, you can’t do much better than a carry.
Carries—which simply involve lifting a weight and walking around with it—are among the best exercises for training virtually every muscle at once, Sarah Walls, C.S.C.S., owner of SAPT Strength & Performance Training in Virginia, tells SELF. “With carries, you’re working on everything from top to bottom,” she says. “Carries train the lower and upper back, legs, and shoulders, while also hitting the deep stabilizing muscles of the core. And, depending on the variation you’re using, you also work your biceps or triceps.” Basically, you can think of a carry like a deadlift with a row, shoulder press, and plank mixed in.
One thing that really sets carries apart from other “bang for your buck” compound exercises is their ability to improve your performance in every other exercise in the gym.
Because carries challenge a wide range of muscles and, specifically, require a ton of core engagement, they help improve the body’s ability to generate and maintain head-to-toe tension—a prerequisite for performance in everything from running and climbing to maintaining healthy posture sitting at a desk, kinesiologist and exercise physiologist Gavin McHale, C.E.P., tells SELF.
Carries are also great for improving a major weak spot for most people: grip strength.
It's something you may never even think twice about until you start lifting heavy (or try to open a jar of pickles), and grip strength is admittedly not very sexy. But research shows grip strength is a good predictor of overall strength, which in turn serves as a good predictor for overall health, with one recent study even finding an association between grip strength and lower mortality. One thing that’s for sure, though: When you have a strong grip, you’re able to do more in the gym. Walls explains that grip strength is critical to performing pull-ups, deadlifts, and any exercise that requires that you not let go of the weight. Think about it: How many times have your hands given out before the muscle you’re actually trying to fatigue?
Many carry variations strengthen the grip, because they require you to hold the weight stable in the same position for an extended period of time. When your grip is stronger, you can perform more pull-ups and heavier deadlifts, and hold onto weights long enough in other lifts for your body’s powerhouse muscles, like your glutes and traps, to actually fatigue, she says. That means better overall workout results.

The best way to mix carries into your workout routine depends on exactly what you want to get out of them, McHale says.
“I will often program lighter load carries earlier in a training session to activate the core and shoulder musculature,” she says. “However, if we're going with heavier variations, I'll program those at the end so as not to take away from the main lift's need for grip strength or core stability.”

Walls agrees, explaining that she loves programming carries into her clients’ (and her own!) workouts as finishers. Because they aren’t very technical, and their risk of injury is so low, they can be fun, challenging ways to use up the last bit of your strength at the end of a workout, she says.

It doesn’t have to be complicated: Pick up a weight that feels significantly heavy but that you're able to lift and hold with good posture, and walk with it as far as you can. “Sit it down when you have to, and then once you can, keep going," Walls says. "See how far you can make it, and how much farther you can get from week to week. When things get easy, pick up a heavier weight.”

For such a simple exercise, the carry actually has a ton of variations.
Below, we break down some of the best. Modeling each move is Davi Cohen, a powerlifter, farmer, educator, dancer, singer, coach, and youth mentor based in Brooklyn, New York.

Farmer’s Carry
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Katie Thompson
1
Farmer’s Carry
Also called a farmer’s walk, this most basic carry is the perfect carry to master before switching things up with single-arm or overhead variations. Don’t be afraid to push the weight once you get used to the exercise, McHale recommends. It’s OK if your grip gives out.

How to:

Place a dumbbell or kettlebell on the floor next to each of your feet.
Squat to grab onto the weights with a neutral, palms-in grip.
Keeping your chest up and core braced, stand up.
Walk forward, keeping an upright torso and engaging your abs so that the weight doesn’t dump into your low back. Imagine there’s a string connected to the top of your head that’s pulling you toward the ceiling.
When you're finished, squat to place the weight back on the floor.
Suitcase Carry
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Katie Thompson
2
Suitcase Carry
“Most people think of the core as just the abs, and don't realize the massive role the obliques and other parts of the lateral sling play in building a bulletproof midsection,” McHale says. “This will test lateral core stability like no other.”

How to:

Place a single dumbbell or kettlebell next to one of your feet.
Squat to grab onto the weight with a neutral, palms-in grip.
Keeping your chest up and core braced, stand up.
Walk forward, keeping an upright torso and resisting the urge to lean your torso to one side to counterbalance the weight. Imagine there’s a string connected to the top of your head that’s pulling you toward the ceiling.
When you're finished, squat to place the weight back on the floor. Repeat on the opposite side.
Kettlebell Rack Carry
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Katie Thompson
3
Kettlebell Rack Carry
This single-arm carry doesn’t work your grip strength as much as the others—when the kettlebell is hanging, you don't have to grip it as tightly. But because of that, you may be able to lift more weight. For this move, it’s your obliques that have to work, Walls explains.

How to:

Stand tall with a single kettlebell between your feet, the handle running horizontally.
Squat to grab onto the weight with your palm facing your torso.
Keeping your chest up and core braced, stand up while pulling through your arm to raise the weight to your shoulder. At this point, the weight should hang against the back of your forearm. Your elbow should be bent and pointed straight down toward the floor.
Walk forward, keeping an upright torso and resisting the urge to lean your torso to one side to counterbalance the weight. Imagine there’s a string connected to the top of your head that’s pulling you toward the ceiling.
When you're finished, squat to place the weight back on the floor. Repeat on the opposite side.

Bottom-Up Kettlebell Waiter Carry
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Katie Thompson
4
Bottom-Up Kettlebell Waiter Carry
If you have a good range of motion in your shoulder, meaning you can get your arms straight overhead without pain, this is a great exercise for building the shoulders, obliques, as well as the triceps, Walls says. After all, your triceps are what keep your elbow from caving under pressure. “I also find lots of women carry everything in their upper traps and this carry can teach the other muscles of the upper back to wake up and get to work,” McHale says. Start with an extremely light weight. You can always increase later.

If you feel any discomfort in your shoulders, let the kettlebell flip back so that the bell is hanging against your forearm instead of facing straight up toward the ceiling.

How to:

Stand tall with a single kettlebell between your feet, the handle running horizontally.
Squat to grab onto the weight with your palm facing your torso.
Keeping your chest up and core braced, stand up while pulling through your arm to raise the weight to your shoulder. End with the bottom of the kettlebell pointing up toward the ceiling and your elbow maximally bent and pointed straight down toward the floor.
From here, slightly bend your knees, then extend them and your elbow to press the weight straight up so that your hand is directly above your shoulder. The kettlebell should still be upside down.
Walk forward, keeping an upright torso and resisting the urge to lean your torso to one side to counterbalance the weight. Imagine there’s a string connected to the top of your head that’s pulling you toward the ceiling.
When you're finished, lower the weight to your shoulder, then squat to place the weight back on the floor. Repeat on the opposite side.
Kettlebell Cross-Body Carry
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Katie Thompson
5
Kettlebell Cross-Body Carry
Cross-body carries, which involve performing a different type of carry with each side of the body, are great for changing things up and improving total-body coordination, McHale says. Start with this one.

How to:

Stand tall with a single kettlebell between your feet, the handle running horizontally, and a second kettlebell next to one of your feet.
Squat to grab onto both weights.
Keeping your chest up and core braced, stand up while pulling through one arm to raise the first kettlebell (the one between your legs) to your shoulder, and allow the second to hang next to your body, palm facing in.
From here, slightly bend your knees, then extend them and your elbow to press the first weight straight up so that your hand is directly above your shoulder.
Walk forward, keeping an upright torso and resisting the urge to lean your torso to one side to counterbalance the weight. Imagine there’s a string connected to the top of your head that’s pulling you toward the ceiling.
When you're finished, lower the weight to your shoulder, then squat to place the weight back on the floor. Repeat on the opposite side.
Images: Photographer: Katie Thompson. Hair grooming: Yukiko Tajima. Makeup: Risako Matsushita. Stylists: Rika Watanabe, Tiffany Dodson.

Model Davi Cohen is a powerlifter, farmer, educator, dancer, singer, coach, and youth mentor based in Brooklyn, New York. Most recently, Davi competed in the USAPL Raw National Championships and in September 2018, qualified for the International Powerlifting Federation Bench Press World Championships as an incoming masters lifter. Davi's professional, athletic, and creative practices are founded in anti-oppression work, exploration, and joy.
hintsbrring
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Re: The 25 Best Exercises to Sculpt Your Obliques

Postby hintsbrring » Tue Oct 23, 2018 10:03 am

Image

Exercise is probably bad for you. Did you read that right? Let it sink in.

For one, exercise causes many people to overeat by giving them permission to indulge. The phenomenon is called moral licensing — the psychological tendency to splurge in one area of our life when we’re being good in another.

Moral licensing is why a study found people “are more likely to cheat and steal after purchasing [environmentally] green products as opposed to conventional products.” It’s why other studies found participants who believed multivitamin pills provided significant health benefits also exercised less, were less likely to choose healthy food, and smoked more cigarettes.

The phenomenon accounts for why many runners gain weight while training for a race. They expend more calories during their runs, but by rewarding themselves with indulgences throughout their day like an insulin-spiking post-workout “sports drink,” they ultimately negate many of the health benefits of exercise.

There’s another reason people rarely exercise themselves thin. According to science writer Gary Taubes, “The one thing that might be said about exercise with certainty is that it tends to makes us hungry. Maybe not immediately, but eventually.” Though Taubes cites extensive evidence backing his claim in his multiple books on the topic, the idea also makes intuitive sense. However, most fitness apps ignore the fact we work up an appetite.

When we exercise, the blood stream is drained of glucose so the body activates an uncomfortable sensation to get us to refuel. Hunger pangs, or the fear thereof, drive our search for sustenance.

For roughly 95% of the 200,000 years our species has existed, food was relatively hard to come by. Today however, sugar-laden calorie bombs are cheap, delicious, and readily accessible. Whereas our ancestors laboriously cracked nuts with their hands and primitive tools or gnashed animal caracas with their powerful jaws, we sip pre-masticated Mega Mango Smoothies at Jamba Juice (with 52 grams of sugar in the smallest 16 ounce size).

Exercise does us in by making us hungrier throughout the day and since our food is so full of stuff that makes us fat, we become more likely to over-consume without noticing. A few extra bites at lunch and an extra piece of fruit after dinner and we’ve negated the 300 calories we burned running for 30 minutes on the treadmill.

I’m not saying all exercise is bad for all people. I enjoy running three days per week and we’ve all heard the countless studies supporting the benefits of exercise. However, people don’t live in a behavioral vacuum and there are deeper physiological and psychological influences we must be aware of. Not only are we hungrier but we are more likely to yield to temptation thinking we’ve already paid for our sins in the gym.

Too many fitness products emphasis sweating the pounds away without establishing a base of proper nutrition. People look to their fitness products as authorities for what’s good for them but unfortunately most fitness trackers perpetuate behaviors that backfire in ways we don’t even notice and certainly don’t intend.
graduateduser
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Re: The 25 Best Exercises to Sculpt Your Obliques

Postby graduateduser » Tue Oct 23, 2018 10:04 am

hintsbrring wrote:Image

Exercise is probably bad for you. Did you read that right? Let it sink in.

For one, exercise causes many people to overeat by giving them permission to indulge. The phenomenon is called moral licensing — the psychological tendency to splurge in one area of our life when we’re being good in another.

Moral licensing is why a study found people “are more likely to cheat and steal after purchasing [environmentally] green products as opposed to conventional products.” It’s why other studies found participants who believed multivitamin pills provided significant health benefits also exercised less, were less likely to choose healthy food, and smoked more cigarettes.

The phenomenon accounts for why many runners gain weight while training for a race. They expend more calories during their runs, but by rewarding themselves with indulgences throughout their day like an insulin-spiking post-workout “sports drink,” they ultimately negate many of the health benefits of exercise.

There’s another reason people rarely exercise themselves thin. According to science writer Gary Taubes, “The one thing that might be said about exercise with certainty is that it tends to makes us hungry. Maybe not immediately, but eventually.” Though Taubes cites extensive evidence backing his claim in his multiple books on the topic, the idea also makes intuitive sense. However, most fitness apps ignore the fact we work up an appetite.

When we exercise, the blood stream is drained of glucose so the body activates an uncomfortable sensation to get us to refuel. Hunger pangs, or the fear thereof, drive our search for sustenance.

For roughly 95% of the 200,000 years our species has existed, food was relatively hard to come by. Today however, sugar-laden calorie bombs are cheap, delicious, and readily accessible. Whereas our ancestors laboriously cracked nuts with their hands and primitive tools or gnashed animal caracas with their powerful jaws, we sip pre-masticated Mega Mango Smoothies at Jamba Juice (with 52 grams of sugar in the smallest 16 ounce size).

Exercise does us in by making us hungrier throughout the day and since our food is so full of stuff that makes us fat, we become more likely to over-consume without noticing. A few extra bites at lunch and an extra piece of fruit after dinner and we’ve negated the 300 calories we burned running for 30 minutes on the treadmill.

I’m not saying all exercise is bad for all people. I enjoy running three days per week and we’ve all heard the countless studies supporting the benefits of exercise. However, people don’t live in a behavioral vacuum and there are deeper physiological and psychological influences we must be aware of. Not only are we hungrier but we are more likely to yield to temptation thinking we’ve already paid for our sins in the gym.

Too many fitness products emphasis sweating the pounds away without establishing a base of proper nutrition. People look to their fitness products as authorities for what’s good for them but unfortunately most fitness trackers perpetuate behaviors that backfire in ways we don’t even notice and certainly don’t intend.


How does user uniqueness, and app uniqueness, work together towards a great user experience?

Quality user experience revolves around users being able to quickly pick up your app and use it to get a certain problem out of the way. With fitness it’s not that easy, as the app needs to learn a ton about you before proceeding. These apps need to be extremely intuitive, they need to ask you the right questions and they need to offer a simple and fast way of answering, so that it may reshape itself just for you.

Let’s take a look at six awesome health and fitness apps, each in its own sub-category, and analyze how they achieved the famed user experience we’re all striving for.
presserffg
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Re: The 25 Best Exercises to Sculpt Your Obliques

Postby presserffg » Tue Oct 23, 2018 11:49 am

a treadmill is a machine that is used for exercise – It is designed characteristically with a continuous running belt that will allow the person using it to walk, jog and run while remaining in one place.

A treadmill machine allows you to work out your body in the convenience of an indoor or outdoor place depending on where you place it without running on the streets or outside and being affected by the weather conditions or any sort of accidents.

They have all been designed with different abilities but deliver the same goal like whereas others are used for only running or jogging others will allow the user do all the different routines.
click here
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Re: The 25 Best Exercises to Sculpt Your Obliques

Postby stindows » Tue Nov 20, 2018 7:10 pm

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