Workout tips for serratus and obliques accurately

[THEALPHA14]

I need some guidance on how do I build this in most efficient way without any injuries. Can any of guys help guide how to build this particular muscle I circled in the picture above. I know his anterior serrattus and oblique externus is visible due to low fat-percentage which is below 7% but I need particular workout about this. Tq

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[jp4355]

It all depends on your Level of Fitness, and Overall Strength.

I like Hanging Knee and Leg Raises with a Twist at the Top.
When done correctly, it's the most bang for the amount of work you put into it.

There's the Old School ~ Seated Twist with a Bar or a Broom Stick will also work.
Just remember to Start in the Middle and Work to the One Side Only, then to the Other Side, always Stopping in the Middle.
Don't Rotate Back and Forth, using Momentum to carry you.

Then you hold a Plate in one hand, and do Side Bends.
But don't let your Hips move out.
Just bend to the side with the Weight, without moving your Hips, then Squeeze Hard to the other side.

Then there's Touch Work done with a High Pulley Cable ~ Side Cable Bends.
Grab the High Pulley with a Slightly Bent Arm, and Crunch to the Side.
These you can vary your Stance, from Standing Side Ways to the Cable, to moving slightly inward.
These are High Rep finishers.

But you need the Low Body Fat Percentage, or you won't see much from these.
The Hanging Knee and Leg Raises are the place to start....................... JP
P.S.
There's Ton's more exercises that you can find on YouTube, to see how they are done.
Find a couple that fit your situation, and take at least a couple days a week to Kill It.

 

[YouCanDoIt]

In addition to jp's recommendations, I find that Squats, Deadlifts and seated military press can really help that particular area. I wouldn't do too many oblique excercises though, unless you're extremely lean.

 

[THEALPHA14]

In addition to jp's recommendations, I find that Squats, Deadlifts and seated military press can really help that particular area. I wouldn't do too many oblique excercises though, unless you're extremely lean.

In a way, you have to build those muscles right because it might be easier and visible when you've cut down ur fat

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[THEALPHA14]

It all depends on your Level of Fitness, and Overall Strength.

I like Hanging Knee and Leg Raises with a Twist at the Top.
When done correctly, it's the most bang for the amount of work you put into it.

There's the Old School ~ Seated Twist with a Bar or a Broom Stick will also work.
Just remember to Start in the Middle and Work to the One Side Only, then to the Other Side, always Stopping in the Middle.
Don't Rotate Back and Forth, using Momentum to carry you.

Then you hold a Plate in one hand, and do Side Bends.
But don't let your Hips move out.
Just bend to the side with the Weight, without moving your Hips, then Squeeze Hard to the other side.

Then there's Touch Work done with a High Pulley Cable ~ Side Cable Bends.
Grab the High Pulley with a Slightly Bent Arm, and Crunch to the Side.
These you can vary your Stance, from Standing Side Ways to the Cable, to moving slightly inward.
These are High Rep finishers.

But you need the Low Body Fat Percentage, or you won't see much from these.
The Hanging Knee and Leg Raises are the place to start....................... JP
P.S.
There's Ton's more exercises that you can find on YouTube, to see how they are done.
Find a couple that fit your situation, and take at least a couple days a week to Kill It.

Any specific rep ranges,sets and rest in between sets for this that might work the best to build those area and what if I use weights for those hanging knee and leg raises with a twist for this. Thanks BTW for concern

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[YouCanDoIt]

Yes, you need to build those ab muscles even before you cut down your fat. That's why I find that the compound movements particularly help in the obliques/serratus region, but also weighted ab exercises, i.e leg raises, cable crunches etc. will help the abdomen muscles grow/ bulge out.

Might eant to first start without weighted excercises till failure- so try 3-6 circuit sets i.e leg raises to failure, after bicycles to failure, etc, without rest, then rest 1 min and start over again - 3-6 sets.

If you focus to much on obliques beyond compound movements , I find that they become disproportionate to your body/waist which kinda looks funny, unless you're really lean like the above pic.

 

[muskate]

The single best exercise to train the serratus and oblique muscles is the broomstick twist

I would do 20 reps (per side) for 4-5 sets, 3 days per week.

With abs, the goal is not to build the muscle but rather to sculpt and tone it. It's best to train abs 2-3 days per week with high reps.

Remember that the MOST important thing to get your abs to show is having low body fat levels.

 

[Masonic Bodybuilder]

^^^^^Kris Gethin is always promoting the "twist" as an exercise to do daily.

Personally, I can only dream of having this muscle show!

 

[THEALPHA14]

The single best exercise to train the serratus and oblique muscles is the broomstick twist

I would do 20 reps (per side) for 4-5 sets, 3 days per week.

With abs, the goal is not to build the muscle but rather to sculpt and tone it. It's best to train abs 2-3 days per week with high reps.

Remember that the MOST important thing to get your abs to show is having low body fat levels.

Thank you very much muskate!

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