What's going on nation.
Today's video is all about giving you guys that extra edge you need when it
comes to getting those deep cuts in your obliques and serratus.
Now obviously you can't spot reduce body fat if you don't have a low body fat
percentage.
It's going to be really highly dependent on what your current training routine
is like. Having a proper nutrition consisting of high protein, low carbs,
and healthy fats. And also some cardio days as well.
At least two to three days of 25 to 30 minutes is what I find works best for me,
but once you get that body fat low,
you want to be able to see the muscle and if you want to see it,
you need to grow it.
And what I've come across in my own training is that I don't really need to
target obliques and serratus separately. The exercises that I do,
they tend to work both.
So I'm going to do a show you four of my favorite exercises and some tips and
tricks in order to make them more effective so that when you lower your body fat
percentage, or even if it's already low,
you're gonna start to get those extra deep cuts that you like on the sides.
So the first exercise is a wood chopper,
and this is one of my favorite exercises when it comes to obliques.
And it's really simple exercise to do. All you need is a cable machine.
And what you're going to do is you're going to set the pulley up to about your
hip height. So I have it set up right here.
Then you inter lock your fingers around the handle like this,
and you're going to step out so that the weight stack doesn't touch when you're
back like this. So you never want the weights to bounce.
You want to make sure you're stepping far enough away so you have plenty of
room. Now, what you want to do also is make sure your toes are
pointing away from the machine and your hips are going to be pointing the same
direction as your toes and your head is gonna be pointing that same direction as
well.
You also want to make sure your arms are straight and all you need to do very
simply is you going to contract your core and you're going to swing all the way
through. When you get to here,
you're going to hold it for a second and then come all the way back,
keeping your arms straight, hips forward and head forward
just like this.
Control on the way back a little faster on the way forward and a little trick to
make this exercise even more intense.
You can take your front foot and you're going to open it up like this.
This is going to engage your core so much more.
You're going to be very surprised if you never tried it.
It's going to take a lot more effort to stabilize as you go back and forth and
you're going to love the burn.
Now typically when I do any exercise for abdominals or obliques
I try to do 15 to 20 reps per exercise. So if you're doing woodchoppers,
you'd do 15 to 20 reps here. And then switch sides, 15 to 20 reps,
typically around three to four sets.
And that's gonna apply to all the exercises I'm doing right now.
Next exercise I want to show you guys is a standing side oblique crunch.
And I do this usually with a plate,
but you can also use a dumbbell and this exercise is very simple.
You're going to stand with your feet kinda close to each other.
You can stand straight up, you're going to keep your core nice and tight.
And what you want to do is you want to dip on the side that you're holding the
plate as you dip you want to make sure your hips aren't flaring out like this,
keep your legs straight,
keep your core tight and then dip down as far as you can.
Trying to keep your hips in one spot and once you go as low as you can,
you've got to come up and then crunch to the side.
And you're going to flex and squeeze your obliques as hard as possible
throughout the entire motion. Just like this.
Try to keep your chest up and you also want to make sure your body's straight.
A lot of people have a tendency to dip and then go like this and crunch forward
you want to keep your body straight dipped down all the way up and then dip to the
side. As soon as you finished one side, just switch hands.
Then complete 15 to 20 reps on the other side.
And the next exercise you can do two different ways and it's a floor oblique
crunch. And the way this exercise works when you're down like this.
You're going to go on your side and you're gonna get on your forearm.
Keep your feet together like this.
If you're gonna have a hard time stabilizing, you can cross your feet
this way keep your body straight. Once again,
chest up straight as a plank. Keep your elbow under your shoulder. You can
choose to put your hand here behind your head and what you're going to do is dip
down and then go all the way up. And once again,
you're squeezing your obliques and contracting as hard as you can on the way up
and on the way down. And once you get pretty good at these,
obviously now you would do your left side and then your right side with want to
make it more intense and increase the range of motion you can pose on your arm,
keeping your wrist under your shoulder. And then from here,
dip down low as you can and then go all the way up
and dip back down. If you have a hard time stabilizing here. Once again,
you can cross your feet this way. For some extra stability.
15 to 20 reps.
now the next exercise that I want to show you guys,
you can do two different ways as well.
And the first one is going to be a windmill the advanced torso twist or
advanced windmill torso twist. I like to call it, and for this exercise,
you need a bar to hang off of.
You're going to jump up and you're gonna pull yourself up a little bit.
So there's almost a 90 degree bend in your elbows.
Then from here you get to bring your legs up,
you're going to hold yourself in place to keep your shoulder blades retracted
and then go side to side.
Now obviously that exercise requires a bit of upper body strength as well as
core strength. If you're not ready for that yet,
you can substitute it with a floor wiper. And the way you do a floor wiper,
it's very similar to up there when you're bringing your legs back and forth,
keeping your feet together. But when you do a floor wiper,
it's best to hold the barbell in the air by holding the barbell in the air
it's gonna help stabilize your upper body so you can focus primarily on
contracting your obliques and working them as hard as you can.
What I like to do is just hip thrust the bar in the air,
hold it over your chest,
as if you're doing a floor press and then what you're going to do is put your
feet together, extend them out straight,
and as you go back and forth trying to touch the sides of the barbell,
you want to go as close to the ground as possible.
As you go side to side, the closer you are to the ground,
the harder the exercise is going
to be.
So there you guys have it.
Those are four of my favorite exercises when it comes to hammering your obliques
and serratus. See those really deep cuts. But remember,
like I said in the beginning of the video,
it's all also about proper diet and making sure you're getting in those
circuits, hitting a little bit of cardio and lowering that body fat percentage.
So hope you guys enjoyed this quick tip and as always more good stuff coming
soon. See you guys.