Core 101: the obliques
In my blog on core stability, we looked at the muscles that make up the core. Whilst we may be more familiar with the more global muscles of the core such as the abdominals, the glutes, hamstrings and quads, many of us may know less about the complex network of deep core muscles such as the obliques, TVA (transverse abdominis) and the QL (quadratus lumborum).
In this blog, we look at the obliques - what they are, where they are, what they do and some accessible exercises you can do to target them.
Our obliques are important lateral spinal flexors that work with our transverse abdominis (the deep layer of muscle in our lower abdominals) to help compress the abdomen and to bend forward. They also aid us in side-bending and twisting. Strong oblique muscles help stabilise our torso and protect our back and core when we move our limbs, and not only support our spine but also improve our performance in physical activities that require quick movements and twisting.
As our obliques play a really important role in core strength and injury prevention, I proactively focus on them across all my classes, from beginners, Classic and Zen Pilates through to the more dynamic advanced classes, and Barre.
Source: Yoganatomy
We have two sets of obliques – internal and external - that are found on each side of the rectus abdominis (our ‘six-pack’ muscles that run from our hips to our rib cage) and slant in the direction of your pockets. The internal oblique muscles are just below the external oblique muscles and both internal and external obliques are at right angles to each other.
Due to their unique alignment our internal and external obliques are known as ‘opposite-side rotators’. Both do side bending to the same side, but the external oblique on the left rotates the spine (and trunk) to the right, whereas the internal oblique on the left rotates them to the left.
It is important to include oblique exercises in your workouts to ensure you work the whole core as well as maximise the benefits of your oblique muscles. As we age we can lose flexibility in our spinal rotation. Think to how comfortable you feel when you twist to reach for your car seat belt. If you struggle a little you may want to consider including oblique exercises in your workouts.
In Pilates there are many mat exercises that include oblique work such as spinal rotations, side-bending, forward bending and abdominal compression (ie the drawing up of the abs we do when we ‘breathe in to prepare’). In the video below you can see a range of exercise examples that you can try out and look to weave into your own workouts. Three different progressions are shown - level 1 (beginner), level 2 (more confident/intermediate) and level 3 (more advanced) - to help you identify the best exercises for you.
And there is also an additional incentive to making sure your obliques get a regular workout - as toned obliques will give you a nice, shaped waistline!