Muscle Breakdown: External Oblique
Table of Contents
What Is The External Oblique
The External Oblique is the most superficial layer of the abdominal muscles. This means that it is the muscle directly underneath your skin. You have two External Obliques located just above the hips on both your right and left side.
External Abdominal Oblique
External Oblique Function
The External Obliques help to flex the trunk through bilateral movement. They also function unilaterally to laterally flex the trunk and are responsible for contralateral trunk rotation. In simpler terms, this means that the External Obliques help you bend forwards, bend sideways and help your torso rotate to either side.
External Oblique Origin and Insertion
External Oblique Origin
Ribs 5-12 (External Surface)
External Oblique Insertion
Linea Alba (Via Aponeurosis)
Pubic Tubercle
Anterior Iliac Crest
External Oblique Aponeurosis
An aponeurosis is a form of connective tissue where the muscle can attach to the bone. In the External Oblique, is it large, flat, and forms the sheath of the rectus abdominus. Specifically, it runs from the linea alba down to the inguinal ligament. Its fibers are orientated inferiorly and medially as if you are putting your hands into your pockets.
External Oblique Exercises
Side Plank with Hip Dip
Medicine Ball Rotational Toss
Leg Raises with a Partner
Side Plank with Hip Dip
Begin lying down on your side as if you were going to perform a side plank. Extend your arm and elevate your hips into the side plank position. While keeping your core tight, begin to lower your hip to the ground and then return to the original position. Remember to keep your arm extended throughout the entire movement, it is only your hip that is dipping down. Repeat this movement for 2-3 sets of 10-12 reps.
Medicine Ball Rotational Toss
Begin standing beside a wall with your legs shoulder-width apart and your knees slightly bent. To build momentum, draw the medicine ball back away from the wall towards your hip. Using power, throw the medicine ball towards the wall across your body. Remember to keep your back strong and straight throughout the movement. Brace yourself to catch the ball and then repeat the entire movement for 2-3 sets of 10-12 reps.
Cable Wood Chop
Using a cable tower, set the pulley to the highest position. Hold onto the rope attachment and assume a lunge position on the floor. Your body should be perpendicular to the cable. With your arms extended over the shoulder closest to the machine, begin to pull the cable down and across your body so that you end with your hands beside the opposite hip. While performing the movement, look straight ahead, engage your core and try to keep your shoulders facing forwards. Repeat this movement for 2-3 sets of 10-12 reps.
Leg Raises with a Partner
Lie down on your back with your partner standing above your head. Their ankles should be beside your ears, grab onto them and use your core to lift your legs towards their torso. Have your partner catch your legs and push them back down. Repeat this movement for 2-3 sets of 10-12 reps.
External Oblique Stretch
Lateral Bends
Triangle Pose
Upward Facing Dog
Lateral Bends
While standing, place your left hand on your hip and your right hand above your head so that the right arm is fully extended. Without moving the hips, slowly begin to lean towards your left side, bringing the right hand with you. Hold this position for 20-30 seconds and repeat on the other side.
Triangle Pose
With your feet in a wide stance, have your left toe facing forwards and your right toe pointed slightly outwards. Raise both arms so they are fully extended. Have your left arm extended out in front of you, and your right arm extended behind you. Hinge at your hip so that your left hand comes down to your left ankle and your right arm is pointing up towards the sky. Hold in this position for 30 seconds and repeat on for the right leg.
Upward Facing Dog
Lie down on your stomach with your toes tucked. Slightly lift the torso and place your hands underneath your shoulders. Extend your arms so that there is a curve in your spine, you can look up towards the sky. Keep your legs on the ground, you should feel a gentle stretch in your abdomen. Hold for 30 seconds - 1 minute.