Abdominal Oblique Workouts

With all the gadgets on the market that claim to whittle your middle in two minutes a day, knowing how to best sculpt and tone your abs can sometimes be a little confusing. Your obliques are the abdominal muscles that define your waist and stabilize your midsection. Toned obliques are not just sexy but they enable you to bend, twist and rotate your torso. Exercises for the obliques target the area with the same type of movements.

Side Lying Planks

Side planks effectively target the internal and oblique muscles and can be performed on a mat or soft surface. Lay on your left side with your left elbow directly under your shoulder. Lift your body up into one straight line with your top leg perfectly lined up and stacked on top of your left leg. You will be supporting your weight with your left elbow and left foot only. Place your right hand on your hip, or for more of a challenge, lift it straight up toward the ceiling. Hold the plank for 10 to 20 seconds then slowly lower your bottom hip toward the floor and raise back up to start position. Tip: as you lower and raise you hips be careful not to let them roll forward. Perform 10 to 20 plank lower and lifts and then repeat the sequence on the other side.

Twisting Bicycle Crunches

A recent study conducted by the American Council on Exercise led by Peter Francis, Ph.D., looked at 13 different abdominal exercises. Topping the list of the most effective abdominal exercises was the bicycle maneuver exercise. Not only does the bicycle exercise target the rectus abdominis, but with twisting upper body crunches, you will also strengthen and tone the obliques. To perform this exercise, lay on your back with your hands placed behind your head and your legs extended out straight on the floor. Bring your left knee towards your right elbow as you lift your right foot about 4 inches off of the floor. Keep your abdominals tucked in tight and your lower back pressed into the floor. Alternate bringing knees to opposite elbow as in a bicycle movement in the air. The more you twist and rotate your upper body, the more you will utilize your oblique muscles. Perform 20 to 30 repetitions. Rest for 30 seconds and repeat for one more set.

Lying Mermaid Lifts

Mermaid lifts are similar to the side planks except that only your lower body lifts off of the floor while the upper body remains stationary. Lay down on your left side with your body in a straight line. Prop yourself up on your left elbow keeping your head lifted without sinking down into the shoulder. Your right hand can rest on the floor in front of you for support. Contract your abs and lift your legs up off the floor holding them tightly together as if they were one unit. Lift your legs as high as they will go and slowly lower back to the floor. Be careful not to let your hips roll forward or backward as you perform the movement. Try for 20 to 30 repetitions and after your last rep, hold your legs just off the ground for a count of five. Roll to your right side and repeat the sequence. Rest for one minute and repeat one more set on your left and right side. Remember to exhale as you lift your lower body and inhale on the return.