If you want to lose love handles then you better start doing an obliques workout so you can be sure they look good when you drop the excess body fat. In this video, I’m going to show you the perfect obliques workout that you can do at home with no equipment at all. That said, since we know that body fat accumulation over this area can lead to the dreaded love handles, I’m going to point you to some nutritional guidance as well that will help you to lose weight and show off those obliques as you develop them.
In terms of the workout, it helps to first understand a bit of the anatomy of the oblique muscles in order to get the most out of your training and to lose love handles fast.
The obliques are composed of both internal obliques and external obliques. As implied, the internal run deeper than the external and are actually not visible to the naked eye from the outside. The direction of the fibers run perpendicular to each other with the external obliques running down and in and the internal obliques running up and in.
To really have a complete obliques workout you need to make sure that you train both of these muscles and that you hit all of the functions of these muscles in one concise training plan. The roles of the oblique muscles are not just to make your love handles look better when covered by less fat but to do many different actions. These include, rotation both from the top down and the bottom up. Side flexion from the top down and the bottom up, and prevention of both rotation and side bending.
To structure this perfect obliques workout we ask that you attempt to do each of the movements for up to 45 seconds if able. Take a 15 second rest at the end of each exercise. If you can only do any of the oblique exercises for less than 45 seconds, simply rest pause your way until the time has elapsed.
The specific exercises in the workout are as follows:
Bottom Up Rotation – Archer Tucks x 45 seconds / 15 second rest
Top Down Rotation – Russian Twists x 45 seconds / 15 second rest
Bottom Up Lateral Flexion – Side Plank Bridge Twists x 45 seconds each side / 15 second rest
Top Down lateral flexion right – Side Cycle Crunch (Band Elbow Thrusts Option) x 45 seconds
Anti-lateral Flexion – Side Plank Walk Throughs x 45 seconds each side / 15 seconds rest
Anti-Rotation – Wall Locks (Oak Tree Step Outs Option) x 45 seconds each side / 15 seconds rest
The key to any oblique workout is getting good quality contractions.
You never want to rush your way through any of the oblique exercises that you are doing. It’s not the number of reps that you are doing in any of these workouts but the intensity of the contraction and how well you are feeling the muscle working. This means, that even if you have to go slower in order to really feel a squeeze in the right or left sides, do it.
This can be done in addition to whatever ab workout you may be doing at the moment. Just remember to remove whatever exercises for obliques you may be doing in that workout since you won’t need to double up. The amount of volume here is appropriate to get those obliques of yours looking way better and to get rid of the love handles once and for all.
Regarding the loss of the love handles or the fat that lays over the top of these muscles? Be sure to visit the link mentioned in the video. It is critical that you get your body fat levels down to around 10-12% if you want to see your best oblique muscle definition. This can only be accomplished by following a sensible meal plan that helps you to get into a hypo caloric state where burning off excess fat is achievable.
If you are looking for a complete step by step nutrition plan to go along with this perfect obliques workout, be sure to visit athleanx.com via the link below. See how easy it is to lose fat and build muscle at the same time by training like an athlete with our day by day meal plans and workouts.
For more oblique exercises and workouts for obliques, be sure to subscribe to our youtube channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.
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Chris Wright
*NOTIFICATION SQUAD GIVEAWAY* – It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
https://giveaway.athleanx.com/ytg/perfect-obliques
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
@yes n’t Sureee
@Dalten McCoy w
Please make a 10 min dumbbells only tricep workout
@Dean Bar Dayan 10 mins isn’t enough time
Jeff, I’ve always wondered, are abs something you can do during in between sets or as supersets… I hate just standing around after a working set and if I take 15 sec to get started 45sec of ab work 15sec to get into my next working set of whatever I’m doing I’m not testing too long and I’m not just standing around… You may say it’s only 10 min do it after right? But with a 1 year old and pregnant wife at home I try to get my workout in as fast as possible.
So, abs as supersets on legs, chest or back day? Or all days?
Next Video by Jeff : STOP DOING OBLIQUES THIS WAY(Why it’s bad for you)
ABS workout https://youtu.be/aJL8ilGZ4hI
Love you Jeff. I’m so ripped now because of you. I get comments at the gym all the time and they ask who do you follow, I say I watch Athlean X!
ABS workout https://youtu.be/aJL8ilGZ4hI
Damn bro
Me: Watching V-Shred
Jeff: You’re doing it wrong.
V shred is a joke in the fitness industry
I think they missed the joke
@Sweet Y’ll watched the ” v shred should stop video ” havent you
V shred may look like a cool guy but in the inside he’s nowhere near cool
@RUGGED AMVs yes I did
Jeff dont you ever change, everything you have for the community has been pure gold.
People need to change bruv. Stagnation is terrible for humans. Just hope he changes for the best
On God man
Agree
@logan billings shut up
@logan billings Sounds like you change diets every 2 months. lmao
Alright. Good timing as I’m waiting in a fast food drive thru
You’re finding reasons to work out yout obliques, so it’s part of the process. That should have been taught in the video.
GAGAGAGAGAGA! I will now count to 3 and then I am still the unprettiest YouTuber of all time. 1…2…3. GAGAGAGAGAGA!!! Thank you for your attention, dear jef
PUT THAT COOKIE DOWN, NOW!!!!
The McRib?
Next video from Jeff: “Losing my giveaways is KILLING your gains!”
Wrong, jeff will never lie to us
@Francis Bacon He’s joking…
@mattyhasselhoff so am I
This man is an absolute machine. He’s my inspiration to workout when I’m not feeling it. Keep up the good work, Jeff.
Literally made a video entitled spot reduction
@Jayrock He literally says in the video that nutrition is the primary factor in losing love handles.
@Quincy And training them is the secondary?? NO. A calorie deficit is the SINGULAR FACTOR
@Jayrock What part of “nutrition is the primary factor in losing love handles” do you not understand? Jeff literally said your point lol.
@yd c primary means there is a secondary. there is no secondary way to loose love handles.
I swear on my life, I was thinking at the gym I needed stronger obliques, and I come home to an amazing video by Jeff.
I was looking this up literally yesterday. Jeff _IS_ the algorithm.
hah nice
Jeff is watching you
What happend with the resistance band workout series im still waiting for legs cause i feel there is no good and hard workout with resistance bands for quads on the whole internet please give us a good program for legs
For real
Old timer here. Would love to see that also.
He does have a banded reverse DB lunge exercise that focuses on the quads. I think it was in the “Perfect Workout Series” for legs.
yes jeff pls do continue them
Ready to try a few of these out. Appreciate all the detail and the plans that you put out. Always helpful and full of great tips. Always fun to watch. Great video
I wanted an oblique workout so bad today and jeff came through, i believe his intense muscle density gives him telepathy
Broo earlier today I thought the same, Jeff clutch asf
Oblique https://youtu.be/aJL8ilGZ4hI
Mee too brother literally
Me too! It really is uncanny!
this guy is literally a god whenever i plan to train some specific muscle jeff automatically uploads a video about it,
One of the negatives of having a small waist/wide shoulders is that love handles stand out so much more. You have a great v taper and then suddenly a flab crispy kreme appears above your hips
Gonna say, I got some big swinging hips on me, and have fat on my love handles, so they stand out so fucking much.
seems like none of you have been doing well in quarantine.
LMAO! Btw I kinda have this problem. I’m skinny af but I still have that tiny bit of love handle on my hips, no matter how well I eat and do training 5 times a week. lol
@Csongor Kakuk random question, but do you have a lot of artificial sweetener?
@Lucky Pasta No, I try to eat as healthy as possible. No artificial stuff, reduced processed/ preserved food, etc. :)
When Jeff speaks abs, you listen
I swear this guy is a walking library.
I love Jeff, but wait until you start watching Dr. Mike Israetel.
I did so much progress ever since i found this channel, it’s a gold mine for beginner and having a clue about what the heck you are doing really help at staying motivated. Keep up the good work !
List of exercises follows:
2:26 Archer Tucks
2:49 Russian Twists
3:51 Side plank Twists
4:23 Side cycle Crunch
5:01 Side plank Walk
5:56 Wall lock
those workouts are effective???
@Adithya Lal yes
I look for people like you.
@Doge Scout that sounds really threatening!
@Doge Scout the dementors must have been hard on you in prison
I greatly appreciate Jeff’s willingness to share his expertise with no strings attached.
“There’s no such thing as perfect love handles, they’re just fat obliques” That hit deep.
Maybe for a guy but I was like “woah woah woah, I like those soft little meats on my wife”. She has decent obliques, but I think a woman can definitely have “perfect love handles”. As for me, I …….. have a lot of work to do.