Oblique Workout

Masters in Exercise and Sports Science

If you want to work the internal and external oblique muscles that run diagonally across your torso, you need to focus on twisting exercises that engage this portion of your abdominals. Targeting these muscles several times a week can help enhance your core strength, posture and balance, so add three to four oblique exercises to your regular exercise routine to start seeing results.

Even if you don't focus on exercising your obliques very often, they actually work constantly to help you perform basic functions. Your obliques engage every time you take a breath, helping to expand and contract the chest cavity as your lungs take in and exhale air. They also engage during torso rotation and flexion, as you bend, twist and move throughout the day. By including three to four oblique exercises two to three times a week, you can help increase your abdominal strength, improve posture and balance while also enhancing your functional fitness. Consider trying the following four exercises as part of your regular fitness routine:

Lie on your back on the floor with your knees bent and your feet flat on the ground. Bend your elbows and place your fists next to your ears. At the same time, lift your feet off the ground so that your hips and knees form 90-degree angles. Engage your abdominals and crunch your head and shoulders up off the floor. As you crunch up, engage your obliques and begin twisting your torso until your right elbow touches your left knee. As you perform this twist, simultaneously extend your right leg without allowing your foot to touch the floor. Twist back to center as you bring your right leg back to its bent position. Perform the same exercise, this time trying to touch your left elbow to your right knee as you extend your left leg. Continue "bicycling" your legs as you twist your torso to the left and right. Perform two or three sets of 10 to 15 full repetitions (twisting to the right and left is a single repetition). Lie on your left side with your feet stacked on top of each other and torso propped up on your forearm so that your elbow is positioned directly below your shoulder. You can place your right palm on the floor in front of your torso for additional balance. Engage your abs and lift your hips off the floor so that your body forms a straight line from your feet to your head. After gaining balance, lift your right hand off the floor and extend your right arm up toward the ceiling. Hold the position for five seconds. Keeping your body in the side plank position, slowly and steadily sweep your right arm down in front of your body, then reach it under your left side, twisting your torso so your chest faces down toward the floor. Hold this position for a second, then twist back to the side plank, sweeping your right arm back up toward the ceiling. Repeat three to five side plank twists before performing the exercise on the opposite side. Stand with your feet hip-width apart and your knees slightly bent. Hold an eight- to ten-pound dumbbell in your right hand, hanging at your side. Place your left hand on your left hip. Engage your abs and gradually flex your torso to the right side as you slide the dumbbell down the outside of your right leg. This should be a steady, controlled movement. When you've flexed as far as you comfortably can, continue engaging your obliques as you slowly return to the standing position. Perform 10 to 15 repetitions on your right side before switching sides. Sit on the floor with your knees bent, your feet flat on the ground. Hold a three- to ten-pound medicine ball in both hands at your midline. Keeping your torso straight and tall, lean back slightly so that your body forms a "V" shape. You can flex your ankles and lift your toes off the ground if you like. Keeping your hips stationary and the medicine ball tracking with your belly button (i.e., not twisting your arms), twist your entire torso to the right as you attempt to touch the medicine ball to the ground. After twisting as far as you comfortably can to the right, continue to engage your abs as you twist your torso back to center. Continue the twisting motion by twisting your entire torso to the left side, attempting to touch the medicine ball to the floor on your left. Perform eight to 12 full twists to each side while maintaining proper form.

When it comes to performing abdominal exercises, form is more important than the number of exercises you perform or the amount of weight you use. Start with light weight and fewer repetitions and work your way up to a more advanced routine. Improperly performing ab exercises could lead to back pain or injury; plus, you'll actually see greater results when you perform the exercises with the correct form.