Knee Raise - Oblique Decline Single

Recommendations: 1-3 Sets, 15-20 Reps

Beginner Obliques Abdominals Strength Decline Bench Gym Home

Purpose: Oblique crunch exercises strengthen the side abdominal muscles.

Benefits: Oblique crunch exercises will give you a well-defined mid-section.

Lie on a decline bench with your lower back pressed against the bench and your head near the higher end of the bench and your hands holding the restraining bar. Point your toes. This is the starting position. Slowly raise your legs and pull your knees into your chest twisting them to your right side. Exhale during this movement. Hold this position for 2-3 seconds. Your glutes will come off the bench. Slowly return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions. Slowly raise your legs and pull your knees into your chest twisting them to your left side. Exhale during this movement. Hold this position for 2-3 seconds. Your glutes will come off the bench. Slowly return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.

The abs can be divided into the abdominals themselves and the obliques. The obliques are the outer abs and are used in twisting movements. For the sake of exercising, the abdominals are sometimes divided into upper abs and lower abs (this is not a technical division but something for exercising). Both upper and lower abs are used in straight line ab exercises while the upper abs are also involved in twisting movements.