Oblique Exercises

Zichu

Hey, I feel I am at a comfortable weight and probably the lightest I have been while on a diet and exercising. I have been doing a few strength workouts which I have doing from an app I found a while back. It's pretty good and some of the exercises can last between 10 minutes to over an hour or so.

I try to work on a different area of muscle on different days, but I am currently looking at Oblique Workouts because even though I might look skinny from the side, if you look at me from the front I can see that I have love handles and I do cycling and jogging a few times a week and sometimes go for a walk. I just want to make the muscles tighter so it doesn't look that bad, I know I will still have to keep up with the cardio to burn the extra bits of fat that are still there.

Just to note my weight is currently 120.4lb, I've changed my goal to maintain as I feel going lower than that for my height, age and gender is a bit low. I'm 5ft 5, 19 years old and male.


I have been looking at this one workout called Oblique Crunches and you do them for both sides, but do them separately. They don't look too hard. Just wondering if anyone else is in my situation where they are at a weight they well comfortable with and just feel like they need to tighten up there muscles, who have slight love handles and have found a workout that works for them and can you see noticeable results?

thefuzz1290

You're what's called "skinny fat." At 120lbs, even at 5'5", you shouldn't have love handles. You need to start strength training immediately. After reading up on various 5x5 programs, Stronglifts 5x5 is the way to go....google it, and do it.

EDIT: Sorry, missed the part where you said you were strength training. Please don't do some random exercises you found on an app, do some research. No strength training program worth its salt will last 10 minutes.

EDIT #2: Also, why are you trying to lose weight at such a low weight anyways? Bodybuilder Franco Columbu was 5'5" and 185, you should at least shoot for 5'5" and 160lbs.

CaseRat

Gotta agree with the above - You need to start lifting REAL weight, not doing just a few strength workouts . Doing crunches or oblique exercises won't 'tighten up' your ab muscles. That's impossible. You've still got the fat there that's covering them up.

Basically, you can keep losing weight to get the 'tighter' look (although at your weight, you're just going to look rather skinny to be honest) or build more muscle. I know which option I'd be going for if I were you...No offense meant!

Zichu

I think I might have wrongly used the term strength training. I don't know the full definition of strength training, but have just done a bit of a search for it and I don't know if that is what I meant. I'm seeing big men lifting weights that are most likely the same weight or heavier than them lol.

I don't want to be lifting weights like that and turn out looking big, muscly and bulky, if those are the correct terms. It just wouldn't suit me lol. I'm mainly looking for something where I can build a bit of muscle, definition or not. That Stronglift 5x5 sounds quite intense and seems like something that would done by people that are looking to get big and muscly.

thefuzz1290

I wish there was a facepalm smiley.....

You will not get "big and bulky" unless you eat a calorie surpluss, nor could you get as large as Franco Columbu if you didn't use steroids.

Now I'm not knocking your choice, by why would you want to look like a 120lb weakling when you could look fit and strong.

Chairless

I think you severely underestimate the amount of work and correct diet it would take to become "big and muscley". A good core strength program would lead to you filling out and having a healthy defined shape.

You dont get weird big muscles unless you are seriously going for it.

Zichu

Lol, I don't have much knowledge in these areas. Still need to research a lot more and help me understand what I really need to be doing and what the outcomes will be.

So is there no way of doing any of these workouts at home? Buying some weight sets and such. The best I have is a 5kg medicine ball... Or do I need to incorporate something a bit heavier in a workout each day, mix up my workouts and focus on different areas of my body each day.

Aperture_Science

I hear what you are saying about not wanting to be too bulky but the advice below is still excellent.

After reading up on various 5x5 programs, Stronglifts 5x5 is the way to go....google it, and do it.

You will not bulk up significantly without massive commitment, massive work in the gym and eating big. You will not get big by accident. If use one of the recommended training schedules you will see benefits and will be able to control your muscle mass with diet, but at the same time your will become stronger and will develop your core muscles.

Your original question was would Oblique exercises help with your "Love Handles"? The answer to that is probably not, or at least to such a small extent that you won't notice. If you are carrying some fat in that area you will need to remove the fat by calorie deficit; you simply can not pick and choose where the fat will stay and where it will come from, this is largely determined by genetics.

In your position I'd be getting my gym staff to take me through the moves for 5x5 programs, Stronglifts 5x5 or Rippetoe's Starting Strength and gradually increase my cals by about 200 cals per week (Since I know you are looking to slow your rate of loss form your recent posting on your homepage), all the time monitoring your progress by weight, measurements and visually. I would also stick with the protein amount you have previously calculated and ensure that you are getting 0.4g fat per lb of current body weight.

Best wishes.

Chairless

sure you can do it at home, a basic weight set, bar dumbells and a bench will take you all the way, just buy more weight when you need it. Or sign upto a gym.

Im no expert but i shy away from split set stuff where you focus on one muscle a day etc and just go for the all round movers like squats, deadlifts and bench presses etc.

ladyraven68

I think I might have wrongly used the term strength training. I don't know the full definition of strength training, but have just done a bit of a search for it and I don't know if that is what I meant. I'm seeing big men lifting weights that are most likely the same weight or heavier than them lol.

I don't want to be lifting weights like that and turn out looking big, muscly and bulky, if those are the correct terms. It just wouldn't suit me lol. I'm mainly looking for something where I can build a bit of muscle, definition or not. That Stronglift 5x5 sounds quite intense and seems like something that would done by people that are looking to get big and muscly.

Have a look at this - I can't post the picture as it is too big, but it will show you what people mean by gaining muscle.

http://nerdfitness.com/blog/wp-content/uploads/2011/07/Screen-Shot-2011-07-21-at-9.23.11-AM.jpg

The picture on the right is the result of strength training.

http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

Aperture_Science

So is there no way of doing any of these workouts at home? Buying some weight sets and such. The best I have is a 5kg medicine ball... Or do I need to incorporate something a bit heavier in a workout each day, mix up my workouts and focus on different areas of my body each day.

Probably not without significant space and equipment. I have a Power-cage at home and Olympic weights but it cost me £600 second hand and takes up about 1/3 of my garage space. In the early days you might get away with dumbbells but at your age I would expect you to progress rapidly to the point that you would not have either the weights or the ability to safely complete the exercises.

Matt_Wild

Why do you want to do Oblique Exercises? I never understand people who do them myself. Build up your obliques, you will look wider.

Most people would do much better for themselves if they hit the lower ab's the most and a little on the upper. Captains chair leg raises and hanging leg raises are great for lower ab's. Everyone knows how to hit upper.

Zichu

Thanks for all the advice and information.

So Aperture, my current calorie intake for maintenance is 1860kcal a day. It was 1620kcal a day which included the 250kcal deficit and I was reaching it and it worked.

My carb, protein and fat intake was 40/30/30 (161g/121g/54g). So should I stick to my regular daily calorie intake of 1860kcal, but switch my carb, protein and fat intake to say 40/35/25 (186g/163g/52g).

I think that's as close as I can get it. 0.4g of fat per lb of my body weight is 48g.


If this doesn't seem right, could you give me an estimated amount for carbs, protein and fat intake.

Aperture_Science

intake of 1860kcal, with carb, protein and fat intake at 40/35/25 (186g/163g/52g) looks good to me. But remember it's just a target, some days you'll hit it just right, some days things will be a little off. you don;t need to stress about that too much as long as you are close more often than not.

Also, track what goes into your mouth, what energy you think you are expending as best you can. Measure progress with the scales and a tape measure and if you are not hitting your goals, tweak and carry on.

best wishes

DarrenSeeley

Firstly, I understand that you have love handles and you want to reduce the size of them - perfectly understandable.

You won't change this by doing oblique exercises. Your love handles are fat so unless you reduce overall fat through diet and proper exercise they will remain. A general strength training regime, especially of the larger muscle groups will increase your body's ability to burn fat, even when you are sitting on the couch! You can incorporate oblique exercises if you want but as Matt_Wild says if you concentrate on these you could end up, still looking love handley.

It may be interesting to find out what your body fat percentage is. I suspect it may be a little high. You could possibly incorporate a low carb, protein rich diet with a robust strengh training regime and I can see this getting you the results that you want in next to no time.

As others have said, fat will leave different parts of the body as and when it wants, so you have no direct control. You have youth on your side though, it's a hell of a lot harder for us oldies!!

Best wishes

Zichu

Thanks for everything guys. I found a weight set of two dumbbells with a total of 20kg. I will find a routine I can do everyday and hopefully I will see some results.

Also, I won't worry too much about my intake, as long as I can get close to my target I will be happy.

CaseRat

I will find a routine I can do everyday and hopefully I will see some results.

Just make sure you aren't hitting the same muscle groups every day, mate. Your body needs time to rest and this is when the actual muscle 'building' occurs. Don't hit the same muscles (i.e biceps or triceps) day after day, give it at least 48-72 hours between workouts, otherwise you'll be working against yourself!

Zichu

So alternate days, so for example:

Monday: Arms + Chest
Tuesday: Middle Section
Wednesday: Legs, Glutes, etc
Thursday: Arms and Chest again, Arms, Chest and Middle Section
Friday: Everything, rest or maybe something different?

This is just an example, I will make some sort of spreadsheet to go by and then I know I haven't cheated on that day. I will put down the minutes I have done it, reps, sets, etc.

thefuzz1290

Don't forget back.

This is my current split:

Day 1: Chest/Triceps
Day 2: Back/Biceps
Day 3: Shoulders/Core
Day 4: Legs

Zichu

Ah, I did find a workout routine on the internet after a little searching. It doesn't incorporate everything, so I feel I can make a routine out of it for the week.

Monday: Chest and Back
Tuesday: Abs
Wednesday: Legs
Thursday: Shoulders and Arms
Friday: Abs

These are ones I can do at home with a Barbell and Dumbbells. The abs don't seem to use any weights, but the workouts include:

Floor Crunches
Horizontal Leg Raises (I heard I can do Lying Leg Raises if I don't have the equipment)
Hover
Floor Reach
Abdominal Air Bike
Side Hover (Both sides)

They are like 15 to 20 reps and 3 sets each. The Hover should last for about 45 seconds with 3 sets.


So I will have to pick up a Barbell, Dumbbells and some Weight Plates on the weekend or something.