Stiff back? Try these exercises and thank us later
What's the story
The oblique sling system is crucial for core stability, enhancing posture, and optimizing athletic performance.
And, strengthening this system involves exercises that target both the anterior and posterior slings, connecting your upper body to the lower.
This article details five effective exercises to strengthen these interconnected muscle groups for a balanced and powerful core.
Plank variations
Engage with planks for core stability
Planks are excellent exercises, but they don't fully activate the oblique sling system.
By adding variations like side planks and rotating planks, you can better target these muscles.
Side planks focus on the lateral obliques, while rotating planks build stability and strength by dynamically working both the anterior and posterior slings.
Dynamic rotation
Elevate with Russian twists
Russian twists are excellent exercises for developing rotational strength and power in your oblique sling system.
Sit on the floor with your knees bent and feet off the ground. Hold a weight or medicine ball and rotate your torso from side to side.
This exercise not only strengthens your obliques, but it also improves coordination between your upper and lower body.
High-to-low chops
Strengthen with wood choppers
Wood choppers imitate the action of chopping wood, moving diagonally from high to low across your body.
This exercise can be done using a cable machine or resistance band anchored above head height.
This diagonal movement engages both the front and back parts of the oblique sling system, enhancing functional strength for everyday activities.
Core coordination
Activate with bird dogs
Bird dogs are a fantastic exercise to strengthen coordination within the oblique sling system, while also challenging balance and stability.
Starting in a quadruped position, reach one arm forward while simultaneously extending the opposite leg back.
This cross-body movement pattern engages both sides of your core at the same time, promoting intermuscular coordination crucial for complex movements.
Full-body integration
Challenge with Turkish get-ups
Turkish get-ups are complex exercises that require you to go from lying down to standing up, all while keeping a weight overhead.
This movement works practically every muscle in your body, with a particular emphasis on your oblique sling system.
It not only builds strength but also greatly enhances mobility across your shoulders, hips, and spine. This makes it a highly effective exercise for improving overall athletic performance.