7 Min Home Workout for Ripped Obliques and Abs | BOXROX

Keep scrolling to see a 7-minute home workout for ripped obliques and abs.

The more body fat you have, the less likely you are to see your abs. Some people tend to have incredibly strong core muscles, but still can’t see them – you can blame it on body fat percentage.

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Source: Anna Tarazevitch on Pexels

This is why you need to lower your body fat percentage if you want to be able to see your abs. However, if you are already there or just want to strengthen your midline, then this is for you.

If you’re slim and only need to strengthen your core to see your abs pop, then maybe this 7-Minute Home Workout for Obliques and Ripped Abs is just what you need. It was first shared by Fraser Wilson, an Australia-based professional fitness trainer and social media influencer. His YouTube channel has nearly 2 million subscribers and he often uploads workout videos without talking too much, just the information you need to get through it.

Check it out.

7 min home workout for ripped obliques and abs

This 7-minute home workout for ripped obliques and abs includes 12 consecutive exercises with no rest in between. You will feel your abs burned after this.

The 7-Minute Home Workout for Ripped Obliques and Abs includes the following exercises in this order:

1. Rotations pushed up
2. Side plank twist
3. Russian Twists
4. Heel taps
5. Lying Leg Lift Twist
6. Recumbent windmills
7. Bike Crunch
8. Twist plank knee
9. Hip Up Side Plank
10. Seated toe touches
11. Seated V Punches
12. Mountaineers next door

And these are the exercises that are part of Fraser Wilson’s 7 Minute Home Workout for Ripped Obliques and Abs. You can follow the training by clicking on the video below.

VIDEO – 7 min home workout for ripped obliques and abs

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Core and abdominal muscles

Now that you know how to build powerful lower abs with decline leg raises, it might help to understand your core and abdominal muscles.

Superficial muscles are responsible for movement of skin and soft tissues, while deep muscles are responsible for movement of bones and joints. The core is made up of several deep muscle groups that connect to each other in layers around an axis known as the spine.

deep muscles

The deep core muscles, including the transverse abdominals, the internal and external obliques, perform movements of the spine, hips and legs. The deep muscles rotate your trunk like a corset around your spine. They also help stabilize your pelvis during daily activities such as lifting objects or standing. These muscles are also responsible for bending the hips (flexion) and knees (extension), moving the limbs against each other, such as during arm lifts or kicking during freestyle swimming.

rectus abdominis

The rectus abdominis is the muscle you can see. It’s a long, flat muscle that runs vertically down the front of your abdomen, from your chest to your pubic bone. Its primary function is to flex the spine and trunk, with secondary functions including forward, backward and sideways flexion.

Source: Deepkhicher on Pixabay

Internal obliques

The internal obliques are located on the side of your abdomen and help you rotate your spine. They are also responsible for flexion, lateral flexion and rotation of the trunk.

A strong core is important for many sports like golf or tennis because it helps you maintain good posture when hitting a ball or swinging a club.

External obliques

The external obliques are another set of muscles that help shape your body. They are responsible for the rotation of the spine and trunk, lateral flexion (lateral bends) and also help with breathing. These are serious multitaskers!

Pelvis muscles

Primarily, understanding how to build powerful lower abs with decline leg raises are the muscles you will be targeting.

The muscles of the pelvis are divided into two groups: lateral and medial. The lateral group includes the puborectalis muscle and the levator ani muscle, both of which help maintain control of bodily waste. This can be useful for men who want to improve their prostate health or for women who are trying to avoid incontinence.

The puborectalis muscle is a thin, flat tendon that connects the front part of your pubic bone to your rectum. That is why it is also called the puborectalis muscle. It helps you keep things in place by contracting when you need to; this helps prevent feces from leaking out when you cough or sneeze (or laugh).

Source: Photos courtesy of CrossFit Inc

The levator ani goes between two bones in your pelvis: your tailbone (coccyx) and your sacrum (the triangular bone at the bottom of your spine). It also connects to your pelvic floor muscles via tendons on either side of each leg opening.

These muscles are responsible for the movements of the spine, hips and legs.

The core and abdominal muscles are responsible for movement of the spine, hips and legs. They also help with posture, stability, and breathing. The abdominal muscles include all the muscles in your stomach – your external obliques (the ones you can feel when you inhale), rectus abdominis (the six pack muscles) and transverse abdominis (underneath them). Abdominal exercises include crunches, sit-ups, or planks.

Conclusion

Core muscles are important because they work with your other muscles to keep your body balanced and aligned. When you do exercises that strengthen these muscles, you’ll be able to do more activities without pain or strain.

For example, if you have lower back pain from sitting at a desk all day, strengthening those muscles will help alleviate some of that discomfort.

To strengthen your core, be sure to do the 7-minute home workout for ripped obliques and abs you saw earlier.

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