Get SHREDDED OBLIQUES (Fish Gills with One Exercise!)

What’s up, guys? Jeff Cavaliere, ATHLEANX.COM. Another ATHLEAN XPRESS Video for you today
showing you how to get those obliques to start popping, to be gill-like, fish-like in nature,
right? The ones where you see the lines coming down
the side here. It’s actually not that hard. You’ve got to train them the right way. And you have to make sure that you’re exposing
them. The way you expose them, guys, is really simple. It’s by eating well, right. Your nutrition has to be in check. The only
fish you’re going to look like if you don’t have your nutrition in check is a blowfish. And that ain’t going to look so impressive.
If you want to look like a fish, like a shark with gills coming down the side, you’ve got
to make sure that you’re eating properly. And once that’s in check, you’ve got to make
sure that you’re training the right way. So, the good news is, you’ve all got obliques. You can’t use the genetic excuse that says,
‘I don’t have them.’ No. You’ve got them. We’ve got to get them to show. And when we do, you have to make sure you’re
training them the right way. I’ve got an exercise here for you that you probably long ago threw
away. The Side Crunch. That’s a great way to train
your obliques with no equipment, in any setting, most of the guys like to train at home. You could do it right there in your house,
but you have to do it the right way. So, that being said, here’s the function of the oblique. We know that it actually flexes the spine,
ok, but it also rotates to the opposite side so that when this oblique is contracting. It’s rotating to the opposite direction across
the body, alright. So, if we know that, you have to have some sort of a rotational component
to your Side Crunch. Watch as I do this Side Crunch exercise. What
I want you to notice is the movement is way smaller than you may think it is. See, I’m really concentrating on the upper
portion of the movement. I don’t care if my elbow gets down to my hip. I see guys try to touch their elbow to their
hip. Who cares about that? What you have to focus on here is, as I’m flexing, I’m trying
to rotate a little bit towards you, towards the camera in that opposite direction
to really get those obliques to be working. And again, I come down and I do it slow. You’ll see the wrong version here. You probably
see guys doing this all the time or you might be doing it yourself. Or you’re focusing too much on getting your
body up and off the floor, or getting that elbow towards the hip, or yanking on your neck trying to think that
you’re covering and shortening that distance when all you’re really doing is giving yourself
a neck ache, alright. So, the idea is, keep the movement way up
at the top so when you’re doing it, you’re right up here. You’re right at the top, just
to the top. And you’re really trying to contract the muscle
that you’re trying to work. See, this is one of those A to B situations that I always talk
about. Anybody can get from point A to point B. It’s
whether or not you get from point A to point B the right way. That’s the only thing that will ever matter
because with muscles it’s all about tension and it’s all about applying that tension in
a direct place. And here for the obliques you have to make
sure you’re doing it the right way. So, hopefully this quick little video has shown you the
correct way to do it. And most of all, it’s reinforced to you guys,
the value of A to B. It’s never about just getting to point B. It’s about the journey
and how you get there. And if you don’t get there through a quality
contraction, you might as well not have gone on that journey in the first place. If you guys want a step-by-step journey to
get you guys in the best shape of your life, then you have to head to ATHLEANX.COM. See how we train like an athlete. See where
everything matters. Little things matter because when you do them the right way, they add up, and you start to see results a lot faster,
head to ATHLEANX.COM right now and grab our 90-Day Training program. In the meantime, if you found this quick tip
helpful, make sure you leave a thumb’s up and let me know what else you want me to tell
you about. And I’ll be glad to make videos about them.
Alright guys, I’ll be back here again real soon.


  1. I've found that doing side crunches while lifting the legs works well. Particularly if instead of touching right elbow to right thigh you go for right elbow to outer left thigh. It brings in the rotation Jeff is talking about. Works really well for me.

  2. Blowfish lol..classic

  3. I would rather go up against a shark than a blow fish… You can punch a shark but try doing that to a blow fish. Being paralyzed under water wouldn't be so fun. =/

  4. I can't tell the difference between the "right" way and the "wrong" way.

  5. thank you.

  6. blowfish savage

  7. my upper trap It hurts me when I do that exercise, What should I do?

  8. Sorry to burst your bubble since as far as i know, the fish gills you're speaking of is formed of serrated fibres of serratus anterior, running from upper 8 ribs to scapula. πŸ™‚
    Oblique fibres run below these.

  9. Thank you.

  10. Amazing education

  11. why pull ups so diffilcult

  12. Total dad joke with the blowfish comment haha

  13. Does cardio also slowly get rid of oblique fat too?

  14. best teacher ever. salute!

  15. how many sets and reps to do?

  16. Dont just beat around d bush dude. Show the workout properly.

  17. Hey Jeff, I am doing all of these oblique workouts, but they are just not showing. I go to the gym about 5 days a week and am very serious about my training, i have abs, but right outside of them where my obliques should be is just very weak and there's is no muscle. I eat well and have 6.5% body fat, what can I do to get my outer abs to show

  18. eexxcelleeent

  19. Can I get obliques like that by eating fish

  20. fish gills roox

  21. I know this is a old video but can you work you obliques every day lol your abs.

  22. hello mr Jeff like I do gymnastics and I have been trying almost all of your exercises to workout my obliques but I feel demotivated since I can't feel the burn, like I am sure it's not because I am fit nope(I am a forme shell of myself) but I try please how do I it more harder? More reps or load? Btw nice Video lots of love

  23. a blow fish lol

  24. Omgggg anyone that says "I don't have obliques", will have me dead πŸ˜‚πŸ˜‚πŸ˜‚πŸ˜‚

  25. how can we train OBLIQUES with herniated disk?i think you have even have this problem so what do you do ?

  26. Train your Long head, blow fish, c'mon Jeff behave!!

  27. u sud show how to do these exercises

  28. blowfish πŸ˜‚
    dad joke win 😊

  29. How the fuck do I do this?

  30. hey man i love your videos but i have one suggestion, can you start putting your whole body in a frame. im not sure what you are doing with your legs or your other arm in this exercise

  31. could still be good for a girl

  32. Hello Jeff… I just love your videos.. You r an inspiration…. Please to be lean… beside working out… can you tell us a bit abt. the food… Tks a lot Much Love …


  34. what a precious human being

  35. Thank you so much.

  36. bloated fish …hahahaha

  37. best YouTube channel imo

  38. I have had mine for about 2 years now and i did not know why they were there or how i got them. I have about 3 on each side, thanks man for the info about them!!


  40. Awesome

  41. Hello I need your help I have loose skin pooch so what's the solution just answer me thanks

  42. Why did I read it as "fish grills?" Lol

  43. Dude you have to do a full body shot if you want us to be able to see what you're doing.

  44. please show a detailed version of the side crunch

  45. @ 2m25s … "All you're really doing is giving yourself a neck-ache!" lol

  46. hahahaha, we love you jeff

  47. i dont know how you kept a straight face hahaha blow fish

  48. years later still relevant!

  49. Is using an ab roller wheel an effective exercise?

  50. who the fuck dislike his videos ? rich piana fans ?

  51. i am in love with your body man

  52. I can only see them when in flexing, when my stomach's relax I can only see the outlines.

  53. oh man.i am Not homo. but if i was i would cum all over my Phone now

  54. 1:38

  55. genuinely love this guy. this is the only version that i can feel working

  56. i didn't understood how to place your body and leg.. camera is nly focused on torso area.. πŸ™

  57. Hey Jeff,
    Your videos are amazing! Thank you for taking your time to educate us. I would like to know your calves routine and especially advice for guys who have leaner calves. Explosive 60 sec single leg raises off of a 6 inch box while holding a heavy dumbbell seem to work the best for me. I do these till failure (6 sets per leg) but I seem to have hit a plateau on calf muscle development. When I lived in hilly country I would sprint hills twice a week and do my calf routine I just described and they were awesome. But I have moved and its flat here. Any advice would be appreciated.

  58. A blowfish??🐑

  59. Hello jeff. I really like your videos. Very educational. I'm 44 years old. What do you recommend to achieve lean muscle for a guy my age? Thanks

  60. Súper!!.. Papasito 😘

  61. Do obliques make your waist wider? I'm just worried that it might ruin the v taper

  62. Does this also hit the serratus anterior?

  63. Thanks Jeff. I needed something simple but effective for my clients. You came through again man.

  64. In the ab shuffle hav the Accordian Crunch. Jeff just saving that for another video XD

  65. Obliques are hell to train. They're such an unusual body muscle they have to be targeted independently compared to say biceps that even compound lifts like Deadlifts can hit. Much appreciated for this vid

  66. I laughed really hard, out loud, when he said "blow fish"

  67. Great vids looking shredded! Good vibes

  68. Its me….im the blowfish

  69. β€œThe only fish you’re gonna look like is a blow fish” I’m dying

  70. I got the dad bode lol

  71. Hey guys i buy fish and it contains 21 grams of protein and 6 grams of fat and 190 calories is that good ? is the 6 grams of fat a big problem ?

  72. Jeff ur programs have helped meπŸ’―keep up with the great advice and training tips. GRACE and PEACE. πŸ’ͺ🏿πŸ’ͺ🏿

  73. exersice starts at 1:46

  74. you gonna look like a blowfish if you don't clean up your diet hahah

  75. 1:38, god damn, jeff is so ripped

  76. He repin my birthday

  77. Anatomy science

  78. No matter how old your video's are always great to review them again

  79. Thanks Jeff this exercise really works for me bro you da man !!!!!

  80. Jesus christ i love this channel

  81. One of my obliques is bigger than the other. I don't want to train them so I don't ruin the v taper but want it fixed

  82. What about cable twist? Does that also work obliques?

  83. Possible to do oblique crunches including the cable machine?

  84. Ive heard Jeff is 95 years old in this video. His body is just terrified to show it..he will punish it with Gains.

  85. Did he just call someone a blowfish πŸ€£πŸ€£πŸ˜‚πŸ˜‚

  86. I need help, I feel almost nothing when doing these. I dunno what I'm doing wrong…

  87. I was today years old when i found out that the x in athlean x stands for xpress

  88. im so close on having a 8 packs cause of these side crunches im doing ^_^

  89. Delicious hot man big rod let me worship you πŸ’šπŸ’œπŸ’™πŸ’›πŸ‘¬

  90. i fap, does that help?

  91. Whoa. This is just so great and simplistic yet so powerful.
    I can tell just by doing a few of these it can gain results. Nice

  92. You still talking too much in your videos just get down to business man

  93. Wow this was jeff 4 years ago

  94. I laughed really hard about blowfish as well, coz I eat a lot

  95. Strange, the only ab muscle I can see are my obliques!

  96. How to get lower abs faster if you have no pullup bar ??

  97. That is just sexy

  98. Prepparing for my first comp and this was a godsend! Thank you Jeff πŸ˜„πŸ™ŒπŸ½πŸ‘ŠπŸ½πŸ’ͺ🏽

  99. How does this exercise fare compared to russian twists?

  100. I tried this, ion think I'm doing it right

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