Mayur Deshpande
  Personal trainer in Mumbai
Types of exercise Weight Training

Physical Exercise

Oblique exercise

• Cable side bend
•Twisted crunch
•Stick twist
•Side bridge
•High Pulley Side Bending
•Hanging Oblique Crunch

• Prone Oblique Twist
•Alternate Heel Touch
•Cable Side Bending
•Side Bending 45 Degree Back Extension
•Back Pass
•Side To Side Curl
•Exercise Ball Oblique Crunch


Cable side bend

Target muscle - Obliques
Synergist muscles- Quadratus lumborum ,Psoas major ,Iliocastalis lumborum ,Iliocastalis thoracis
Stabilizer muscles- Trapezius, Trapezius, Levator Scapulae ,Gluteus Medius ,Gluteus Minimus
Procedure:
•Stand straight up (with your feet at shoulder width) and with side to low pulley, grasp cable handle with near (say right hand) arm.
•Place your opposite hand on your waist. Keep your back straight and body stable.
•Bend to the right as far as you can, then bend to the left as far as possible. After finishing your desired reps, change the weight to your other hand and repeat.
Guidelines:
•Stand with arm straight.
•Same exercise can be done with holding dumbbell.
•Bend at your waist only, not at your hips or knees.
•Keep breathing pattern normal.


Twisted crunch

Target muscle- Obliques
Synergists - Rectus Abdominis and Psoas major
Procedure:
•Lie supine on mat or bench with knees and hips bent.
•Place your hands lightly on either side of ears.
•Exhale and Flex and twist waist to raise upper torso off surface to one side.
•Inhale and return until the back of the shoulders return to surface.
•Repeat to the opposite side alternating twists.
Guidelines:
•Concentrate to twist at waist.
•Do not try to touch the elbow to knees forcefully.
•Do the movement slowly.


Stick twist

Target muscle- Oblique
Stabilizer muscles - Rectus abdominis, Iliopsoas, rectus femoris, Sartorius, tensor fasciae latae, pectineus
Procedure:
•Sit on exercise ball / bench with back straight.
•Position pole/rod on back of shoulders.
•Place hands or wrists over each side of pole/rod with arms extended.
•Rotate torso through waist to one side then to the opposite side. Repeat.
Guidelines:
•Do not move your lower body thought out movement.
•Do not move your head from side to side.
•Avoid performing this exercise in standing position.
•Keep breathing normal.


Side bridge

Target muscles - Oblique
Stabilizer muscles - Deltoids group, pectoralis major and minor, trapezius, latissimus dorsi, serratus anterior
Procedure:
•Lie on your side.
•Raise your body by supporting between your forearm and knee to your feet.
•Hold position for two seconds, then lower the body to starting position and repeat.
•Repeat on the other side.
Guidelines:
•Stable your forearm on flat and non slippery surface.
•Keep your neck neutral.


High Pulley Side Bending

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Target muscles - Oblique
Plan of movement - Frontal plane
Synergist (assisted muscles) - Serratus anterior
Stabilizer muscles - Deltoid muscles, Bicep brachii, Triceps brachii
Movement - Flexion
Force - Pull
Mechanic type - Isolation
Procedure:
•Stand with your feet at shoulder width apart, side to high pulley. Grasp a stirrup attached to a high cable pulley. •Bend your waist laterally toward the floor while maintaining the stirrup grip. Slowly return to the starting position. This is one repetition. Repeat with opposite side,
Guidelines:
•Distance in between legs should be shoulder width apart.
•Position of other hand is not important, it can be place anywhere.


Hanging Oblique Crunch

Target muscles - Oblique
Plan of movement - Sagittal / Frontal Plane
Synergist (assisted muscles) - Rectus abdominus, Hip flexors
Stabilizer muscles - Deltoid muscles, Bicep brachii , Triceps brachii, Pectoralis major, Latissimus dorsi.
Movement - Flexion
Force - Pull
Mechanic type - Isolation
Procedure:
•Hang from a pull-up bar with your legs (knees slightly bend) and feet together.
•Raise your knees to one side as high as you can. Do this by curling your spine from the bottom up, not simply lifting your knees. Squeeze your lower abs and oblique in the position, then slowly lower the body to the starting position. Repeat with opposite side. This is one repetition.
Guidelines:
•Do not SWING your legs up.
•Keep your knees bend throughout the exercise.


Prone Oblique Twist

Target muscles- Oblique
Plan of movement - Transverse plane
Synergist (assisted muscles) - Rectus abdominus
Stabilizer muscles - Pectoralis major,Detoid muscles,Bicep brachii,Tricep brachii.
Movement - Abduction
Force - Pull
Mechanic type - Isolation
Procedure:
•Take a push up position- palms flat on the floor and slightly more than shoulder-width apart, your feet together.
•Slowly turn on one side and try to touch outer side of thigh to the floor. At the final position, your one foot will be exactly above other. Hold this position for 3-4 seconds. Slowly return to the starting position. Repeat the same with your left thigh. This is one repetition.


Alternate Heel Touch

Target muscles - Oblique
Plan of movement - Frontal plane
Synergist (assisted muscles) - Pectoralis major, Deltoid muscles.
Stabilizer muscles - Rectus abdominus , Neck muscles.
Movement - Flexion
Force - Pull
Mechanic type - Isolation
Procedure:
•Lie down supine on the floor. Bend your knees and keep your feet shoulder width apart. Keep your arms straight down at your sides. Crunch forward and up about 3-4 inches. Remember to keep your lower back pressed flat against the ground. Keep your head in a neutral position. This is the starting position.
•Alternate touching your right heel and then your left heel. Touching each heel is one repetition.
Cautions / Guidelines:
Don?t flex your neck muscles throughout exercise , it puts undue pressure on neck muscle.


Dumbell Side Bending

Target muscles - Oblique
Plan of movement - Frontal plane
Synergist (assisted muscles) - Quadratus lumborum , Psoas major , Iliocastalis lumborum ,Iliocastalis thoracis.
Stabilizer muscles - Trapezius (Upper &middle) ,Levator Scapulae, Gluteus Medius ,Gluteus Minimus.
Movement - Flexion
Force - Pull
Mechanic type - Isolation
Procedure-
•Stand (straight up with your feet at shoulder width),Grasp dumbell with arm straight to side.
•Slowly bend waist to opposite side of bend. Lower and repeat. Repeat with opposite side.
Cautions / Guidelines:
•Position of other hand is not important.
•Hand which holds the dumbell should be straight throughout the exercise.


Side Bending 45 Degree Back Extension

Target muscles - Oblique
Plan of movement - Frontal plane
Synergist (assisted muscles) - Quadratus lumborum ,Psoas major ,Iliocastalis lumborum ,Iliocastalis thoracis.
Stabilizer muscles - Gluteus Medius and Gluteus Minimus.
Movement - Flexion
Force - Pull
Mechanic type - Isolation
Procedure;
•Position side of thigh on padding (45 degree back extension machine). Hook side of feet on platform.
•Slowly lower torso by bending laterally at waist, then raise torso upright. This is one repetition. Turn around and continue with opposite side.
Cautions / Guidelines:
•To make exercise more intense, you can hold a weight close to the chest or behind the head.


Back Pass

Target muscles - Oblique
Plan of movement - Transverse plane
Synergist (assisted muscles) - Pectoralis major,Deltoid,Bicep brachii, Tricep brachii.
Stabilizer muscles - Abdominal, Hip flexor muscle.
Movement - Horizontal adduction/abduction
Force - Pull
Mechanic type - Isolation
Procedure:
•You and your partner straddle and sit on the floor back to back with space between. Place feet flat on the floor. One of the partners holds the medicine ball with both hands.
•Both the partners simultaneously turn to the same side and first partner hands over the ball to second partner. Repeat the same procedure on opposite site. Continue the exercise as long as possible.
Cautions / Guidelines:
•Take medicine ball heavier to make exercise more intense.


Side To Side Curl

Target muscles - Oblique
Plan of movement - Transverse plane
Synergist (assisted muscles) - Psoas major ,Quadratus lumborum ,Iliocastalis lumborum ,Iliocastalis thoracis.
Stabilizer muscles - Trapezius,(Middle & Lower) ,Rhomboids ,Posterior Deltoid, Triceps ,Adductors.
Movement - Hip external/internal rotation.
Force - Pull
Mechanic type - Isolation
Procedure:
•Lie supine (on back) on the floor, with arms extended out to sides. Raise legs upward with knees slightly bent. This is the starting position.
•Lower legs to one side until side of thigh is almost touching the floor. Slowly return to the starting position and again lower legs to the opposite side. This is one repetition.
Cautions / Guidelines:
Maintain same knee position (bent) throughout movement.


Exercise Ball Oblique Crunch

Target muscles - Oblique
Plan of movement - Frontal plane
Synergist (assisted muscles) - Quadratus lumborum , Psoas major ,Iliocastalis lumborum ,Iliocastalis thoracis.
Stabilizer muscles - None.
Movement - Flexion.
Force - Pull
Mechanic type - Isolation
Procedure:
•Lie on ball on one side, with legs spread two feet apart. One hand behind head and other on Oblique (working muscles).
•Raise upper body as high as possible, hold the position for 3-4 seconds, slowly return to the starting position by lateral flexing waist. This is one repetition
Cautions / Guidelines -•Do not initiate the movement without stabilizing on the ball.


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