The internal and external oblique muscles are on either side of your abdomen and function to flex and rotate your torso to either side, according to Dr. Susan Hall, author of the textbook "Basic Biomechanics." They also help the rectus abdominis, the prominent muscle on the front of your abdomen, to flex your spine forward. Additionally, the oblique muscles provide protection for your internal organs that lie beneath them. With so many important responsibilities, you should exercise the oblique muscles regularly to keep them strong and minimize your risk for injury. There are numerous exercises you can perform from home to achieve this goal.
Crunches
For crunches, the oblique muscles assist the rectus abdominis to flex your spine forward against resistance from your body weight. To perform crunches, lie on your back with your knees bent and feet elevated. Then lift your shoulders about 6 inches off the ground toward your knees, slowly lower back down, and repeat for your desired number of repetitions. You can add resistance by holding a weighted object against your chest.
Side Crunches
Side crunches strengthen the oblique muscles through lateral flexion---bending side-to-side. Your body weight will not provide significant resistance, so you should use dumbbells for this exercise. To execute side crunches, stand upright and hold dumbbells at your sides. Next, flex your trunk to the left to lower your left hand and raise your right hand about 6 inches. Then reverse the movement and continue alternating sides for as many repetitions as you want.
Side Plank
The side plank exercise strengthens the oblique muscles isometrically---without any joint motion. Specifically, they must contract continually to hold your body off the ground. To perform the exercise, lie on either side with your elbow on the ground below your shoulder and legs stacked. Then press into the ground with your elbow and feet to lift your legs and torso and hold for at least 10 seconds. Keep your head, back and legs aligned horizontally.
Seated Trunk Rotations
Seated trunk rotations exercise the oblique muscles by providing resistance against your effort to rotate your trunk. To do the exercise, sit upright with your legs extended forward and hold a weighted object, such as a medicine ball, in front of your belly. Then slowly twist to the left as far as possible, followed by the right. Continue to rotate from side-to-side for your desired number of repetitions.
Weighted Twists
Like seated trunk rotations, weighted twists strengthen the oblique muscles through trunk rotation. However, weighted twists are performed from a standing position. To perform the exercise, stand with your feet at least shoulder-width apart and hold a weighted object in front of your abdomen. Then rotate from side-to-side continually for as long as you want. Keep your feet solid on the ground and legs still during the exercise to isolate the oblique muscles.
References
- "Basic Biomechanics (Fifth Edition)"; Susan J. Hall; 2007
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
- American Council on Exercise: Ab Exercises
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