Here is a concise summary of the text:
**The Perfect Oblique Workout**
* **Goal:** Develop obliques to reveal defined "love handles" (which are actually just fat-covered obliques)
* **Prerequisite:** Address body fat accumulation through nutrition (refer to athleanx.com/carbs for guidance)
* **Workout Structure:**
+ 6 exercises, 45 seconds each, with 15 seconds rest in between
+ Targets all oblique functions: rotation, lateral flexion, and anti-movement control
* **Exercises:**
1. Archer Tuck (bottom-up rotation)
2. Russian Twist (top-down rotation)
3. Side Plank Bridge Twist (bottom-up lateral flexion)
4. Side Cycle Crunch (top-down lateral flexion)
5. Side Plank Walk Through (anti-lateral flexion)
6. The Wall Lock (anti-rotational control)
* **Optional:** Use resistance bands for exercises 5 and 4 (Oak Tree Step Out and Banded Elbow Thrust)
* **Total Workout Time:** 10 minutes
Here are the key facts extracted from the text, without opinions, with each fact numbered and in short sentences:
1. **Workout Series**: The discussed workout is part of "The Perfect Series" by Athleanx.com, focusing on "The Perfect Oblique Workout".
2. **Oblique Functionality**: Obliques can control rotation from top-down or bottom-up, flex laterally, and prevent lateral flexion or rotation.
3. **Anatomy Alignment**: External obliques' fiber direction is aligned downwards, similar to a hand pointing towards the body when in a holster position.
4. **Internal Obliques' Role**: Internal obliques work in concert with external obliques, with their fibers oriented perpendicular to the external obliques.
5. **Exercise 1: Archer Tuck**:
* Targets: Bottom-up rotation of obliques.
* Method: Slide body from one cheek to the other, maximizing contraction when bringing legs into chest.
6. **Exercise 2: Russian Twist (Modified)**:
* Targets: Top-down rotation of obliques.
* Method: Performed with feet on the ground to avoid fatiguing hip flexors; focuses on twisting from the top.
7. **Exercise Timing**:
* Each exercise is done for 45 seconds.
* Followed by a 15-second rest before transitioning to the next exercise.
8. **Exercise 3 & 4: Lateral Flexion**:
* **Bottom-Up**: Side Plank Bridge Twist.
* **Top-Down**: Side Cycle Crunch.
9. **Anti-Movement Exercises**:
* **Anti-Lateral Flexion**: Side Plank Walk Through.
* **Anti-Rotational Control**: The Wall Lock.
10. **Workout Duration**: The full workout lasts 10 minutes, covering all exercises with specified rest intervals.
11. **Optional Enhancement**: Using a band for increased resistance in the Oak Tree Step Out and Banded Elbow Thrust exercises.
12. **Nutritional Guidance**: Available at athleanx.com/carbs for managing body fat, particularly around the obliques.
13. **Resource Availability**:
* Detailed workout plans at athleanx.com.
* Day-by-day nutritional plans also available on the website.