Pilates Oblique Exercises

Pilates exercises focus on the muscles of the core and simultaneously help develop pelvic stability, joint flexibility and coordination reports the American Council on Exercise. Much of Pilates work directly and indirectly emphasizes the internal and external obliques that run along the sides of the abdominal wall. Incorporate some of the classic Pilates abdominal exercises in your workout regimen to build oblique strength and spinal mobility.

Criss Cross

Michele Olson, Ph.D., led a study published by the Idea Health and Fitness Association in 2005, testing the effectiveness of common Pilates exercises engage the muscles of the abdomen. The criss cross, according to Olson's electromyography tests, activates the obliques 310 percent more than a traditional crunch. To perform the exercise, begin in a supine position. Raise your legs over your hips and bend your knees so the shins run parallel to the floor. With the hands gently cupped behind the head, lift the head and shoulders off the mat. As you exhale, rotate your right shoulder toward your left knee---simultaneously extending your right leg at a 45-degree angle. Inhale and then perform on the other side. Repeat for eight to 12 repetitions. When doing this exercise, make sure you do not tug on the head or fold the elbows in towards your ears. Strive to lift both shoulder blades off the mat to achieve the greatest activation in the obliques.

Roll Ups

Olson found that even non-rotating Pilates exercises worked the obliques significantly more than many traditional abdominal exercises.The roll up seems to target the rectus abdominus---the top sheath of your stomach, but Olson's research revealed that it surprisingly is 245 percent more effective than a traditional crunch in targeting the obliques. To execute the move, lie flat on a mat with the arms above the chest and legs extended and pressed together. As you inhale gently roll your head, neck and shoulders up off the floor. Engage your abdominal muscles and draw each vertebrae out of the mat, creating a scooped back that looks like a letter "C." Inhale at the top and emphasize your "C" curve as you roll back down trying to hit each vertebrae along the way. Repeat between five and 10 times. Beginners might try performing a roll up with bent knees, while more advanced exercisers can use extended legs.

The Saw

The saw, according to Brooke Siler, author of "The Pilates Body," works the waistline and helps stretch the hamstrings. The saw is performed from a seated position, with your legs extended and open a bit wider than your hips. Reach your arms out to your sides, and inhale while sitting up as tall as you are able. Rotate your body to the left, using your waist and spine. Reach forward with your right arm, trying to "saw" off your pinkie toe with your pinkie finger. Return to center and rotate to the other side. Complete 8 to 10 repetitions. Remind yourself to keep both hips firmly planted toward the floor throughout the exercise and to exhale as you reach for your toes.