Many people perform exercise after exercise that works their rectus abdominis, the row of abdominals that provide the much-desired six-pack, while ignoring their external obliques. This is unfortunate because total abdominal development is both practical and attractive. The obliques help perform any unevenly weighted activity, which includes most of the things you do in the real world. They also provide the "V" shape that frame the lower abs. By performing the correct exercises, you can improve both the form and function of your stomach.
Dumbbell Side Bends
The dumbbell side bend is probably the best exercise for isolating the external obliques from the rectus abdominis. Hold a dumbbell in one hand and touch the back of your head with your other hand. The oblique on the opposite side of the dumbbell is the one being worked. Lower the dumbbell as far as you can without tilting your pelvis, then move the dumbbell back up by crunching with the working oblique. According to Frederic Delavier in "Strength Training Anatomy," this exercise also works the deep muscles of the back. Perform sets of at least 10 reps.
Side Jackknife
In "The New Encyclopedia of Modern Bodybuilding," Arnold Schwarzenegger describes an exercise called the side leg raise. To perform it, you lie on your side, supporting yourself on your elbow, then lift the upper leg as far as you can. To contract your obliques even more intensely, instead of leaving your upper body stationary, perform a side crunch at the same time you perform a side leg raise. This exercise is called a side jackknife. Perform sets of at least 10 reps.
Plate Twist
To perform a plate twist, sit on the ground holding a plate to your chest. Lean back until your torso is near a 45 degree angle with the ground. Cross your ankles and raise your legs with your knees bent. Balance on your butt as you hold the plate a few inches from your body and rotate, trying to touch it to the ground on either side. Once you can perform a set of 20, switch to a heavier plate. While the twisting motion of the plate twist develops the obliques, the need to constantly balance develops the entire core.
Windshield Wipers
You'll feel the twisting resistance of windshield wipers very deep in your obliques. Lie on your back. Reach your hands out to either side, palms down. You'll need them to stabilize yourself. Lift your legs straight up, then rotate your hips from side to side, lowering your legs until they almost touch the ground. Perform sets of 10 or more reps.
Bicycle Crunches
According to a study commissioned by the American Council on Exercise and published in its May/June 2001 issue of "ACE Fitness Matters," the bicycle crunch is the overall best abdominal exercise. It recruits almost two-and-a-half times more muscle than the traditional crunch. The upper body tilts up, activating the upper abdominals. The lower body bicycles, activating the lower abdominals, and the upper body twists back and forth, activating the obliques. Perform this exercise in a slow, controlled fashion for sets of 20. Once you can do 20, hold a plate in front of your chest.
References
- "The New Encyclopedia of Modern Bodybuilding;" Arnold Schwarzenegger; 1998
- ACE Fitness Matters: New study puts the crunch on ineffective ab exercises
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