Having strong obliques supports your lower back, strengthens your abdominals and gives you the V-shape torso. Your obliques are at the sides of your abdomen while the center of your core consist of the rectus abdominis and the transverse abdominis. Although the hyperextension exercise is designed for your back, there are a few maneuvers you can do to strengthen your obliques. Whether you want to ward off back pain or build a strong core, hyperextension exercises can help you build the obliques you desire.
Perform an aerobic exercise for five minutes before your workout. Jog or cycle until you reach between 40 to 60 percent of your maximum heart rate. Estimate this by subtracting your age from 220. A warm-up session helps transport blood and oxygen to your muscles, which will increase your flexibility and muscle endurance. This will help cut the risk of injury during your oblique workout session.
Rest your side on the hyperextension bench with your outer thigh on the padding. Place both your legs together with the side of your feet on the foot padding. Keep your legs straight while on the hyperextension bench and make sure the padding is low enough to allow your hips to bend downward. Adjust the height of the bench when appropriate. Engage your waist muscles to bend toward the floor. Return and laterally flex your waist to bend in the opposite direction by raising your torso without twisting.
The reverse hyperextension primarily targets your gluteus maximus but it also helps develop your obliques, hamstrings and back muscles. Lay your torso and waist on the hyperextension bench pad. Straighten your arms and grab hold of the ends of the bench for support. Keep your feet above the floor with your legs hanging straight down. Engage your hip muscles to raise your legs as high as possible. Keep your legs close together and completely straight as you raise them. Lower your legs back to the starting position and repeat.
To build muscles, aim for eight to 12 repetitions of each exercise in two or three sets. Use a dumbbell for the side bends to increase the intensity. Perform the exercise with a dumbbell on the hand on the side you are descending on. Hold the dumbbell straight as you go downward. For the reverse hyperextension, do the exercise as normal but place a medicine ball between your ankles for a more challenging workout. Perform strength training exercises two to three times a week with 48 hours recovery period between workout sessions.
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